I do
Monday: Chest, Shoulders, Tris, Back, abs
Tuesday: Bis, Forearms, Calves, Hams, Quads, abs
Thursday: Chest, Shoulders, Tris, Back, abs
Friday: Bis, Forearms, Calves, Hams, Quads, abs
Each body part cycles through 3 exercises(i.e. squats every 1.5 weeks), 1 work set per day per exercise, 1 exercise per body part, 4 second negative (or eight count), severe stretching after each work set.
For abs, I use 4 exercises that I cycle in the order, essentially going for a new PR every time a particular abs exercise is first in line.
In addition I do 45 minutes of morning cardio, 7 days a week.
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This is similar to STK's Mass Routine (somewhat), but instead of a shoulder/tri emphasis it has a back/bi emphasis. Both programs are excellent.
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8D~
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