My Split

Back & Side/Rear Delts
Exercises:

3x5-10 chinups/pullups

6x10-15 lat pulldowns SS 6x12-20 rear delt isolation

5x10-15 row variation SS 5x12-20 lateral delt isolation

5x10-15 straight arm pulldowns SS 5x12-20 lateral delt isolation

4x10-15 shrug variation SS 4x12-20 rear delt isolation

4x20-35 neck curl SS 4x20-35 neck extension

Stretches:

Traps stretch + Lat stretch + lower back stretch

Chest, Front Delts & Forearms
Exercises:

3x5-10 overhead press variation / 3x5-10 incline press variation (alternate)

3x8-12 flat press variation

5x10-15 incline fly variation SS 5x12-20 wrist curl variation SS 5x12-20 wrist extension variation

5x10-15 flat fly variation SS 5x12-20 finger curl variation

5x12-20 wrist curl variation SS 5x12-20 wrist extension variation SS  5x8-12 hammer curl variation

Stretches:

Chest stretch + front delt stretch

Arms
Exercises:

3x8-12 neutral curl variation SS 3x8-12 overhead extension variation

4x8-12 shoulder flexed curl variation SS 4x8-12 pushdown variation

4x8-12 shoulder extended curl variation SS 4x8-12 overhead extension variation

3x8-12 pushdown variation

3x8-12 kickback variation

Stretches:

Bicep stretch + tricep stretch

Progression:

2.5kg/5lbs for upper body lifts (incline bench press, barbell row, overhead press)

2.5kg/5lbs for squats

5kg/10lbs for rack pulls

For other exercises with a 4x8-12 rep range for example, once you're able to do an exercise for 4 sets of 12 reps, up the weight so that you should only be able to do 4 sets of 8.