Here is a routine that I just started this week. I did it about a year ago and I really liked it.
Monday
Chest-----------Flat bench
Back------------Pull ups wide, pull ups close grip
Tuesday
Legs------------Squats
Wednesday
Shoulders------Dumbell military presses
Tricepts--------Standing tricept extensions
Thursday
Off--------------Yea hoo
Friday
Chest----------Inclines
Back-----------Low cable rows, single arm db rows
Saturday
Shoulders-----Side lateral raises, shrugs
Bicepts--------Standing hammer curls, preacher bench
The purpose of this routine is to overlap the body but not to do more sets per week. I did this routine before and you feel strong in every lift. The key is to keep the body guessing. Next week I do the same body parts on the same day but change excercises. So it take 3 weeks to get back to this routine again. If it sound confusing pm me. The only flaw that I see is on friday and saturday. My bicepts get worked 2 days in a row. I could work them on wednesday but I only have 17 minutes to train on my lunch break. I go very heavy staying in the 8-10 range saving my strength for the work set. Feel free to critique my routine. I am a big boy and I can take it. Infact I invite you to critique it. Bring on the flames
