My split will be like this
Monday: biceps/triceps
Tuesday: legs/Shoulders
Wednesday: chest/back
Thursday: rest
Friday: biceps/triceps
Saturday:legs/shoulders
Sunday: chest /back
Repeat
If I take an extra rest day I'll just double up,the next day with a morning and afternoon session.
In terms of strength I have added over 50% in weight to every excercise in the last 3 months, but I would give that up for 10% less body fat any day of the week. So I'm going concentrate on cardio more over the next month and re-evaluate at the end of the month.