Hey jamo I was thinking of this for my HIT workout:
Monday
Back: Deadlifts 6-8 , 8
Lat Pulldowns 10
Bent over row 2 sets till failure
Shoulders: Seated shoulder press 6-8, 8
Lateral (cable) raises 10
Triceps: Pressdown 10, 8
Dips till failure
Tuesday: Legs
Squat 1X20
stiff legged deadlifts 8, 6
Leg extention 2 till failure
hammy curls 1 till failure
standing calve raises 12, 12
Friday: chest + biceps + abs
Chest Incline dumbbell press 8, 6
Dips untill failure
cable crossover 12
Biceps dumbbel curls 10, 8
hammer curls 8 (slow)
