Per the Bill Phillips book "Body for Life", workouts consist of 5 set exercises , 12, 10, 8, 6, 12 reps followed by a complementary exercise of 12 reps.
This is my upper body workout:
Shoulders: sitting military press 50lb-12x, 60lb- 10 x, 70 lb-8x, 80 lb-6x, 50lb -12x. lateral raise -1 set 12x.
Chest: Bench press 115 lb- 12x, 135 lb- 10x, 145lb -8 x, 165 -6x, 115 lb-12 x. butterfly 20 lb dumbells -12 x.
Back: Pulldowns 105 lb-12x, 115 lb-10x, 135 lb -8x, 145 lb- 6 x, 115 lb -12x. Bent over row: 20 lb dumbell -12x
Arms - Biceps: dumbells( 2) 20 lb - 12x, 22.5 lb -10 x, 25 lb -8x, 30 lb -6x, 22.5lb - 12 x. Using a pulley machine with short bar: 60 lb -12x
Triceps: Using pulley machine with ropes. pull downs. 40 lb-12x, 50 lb- 10x, 60 lb-8x, 70 lb-6x, 45 lb -12x. On this I don't do a complementary exercise.
Rest exactly 1 minute between sets, and 2 minutes between exercises. I always wear a watch with a second hand.
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