Lower Volume - Higher Frequency... Great success with it...

[Citruscide]

So, as of late, I've lowered my volume, and increased my frequency of my workouts. I've made some excellent gains in my strength and size as well.

Here is something I would do...

Chest/Shoulder/Tri

Incline Press - 3-4 Sets
Dips - 3 sets
OHP - 3 sets
Upright Rows - 3 sets
CGBP - 3 sets
French Presses - 3 sets
Rope Pushdowns - 2 sets

Each set should be done to around 5-6 reps, and the intensity should be very high.

By doing something along these lines... of a Chest/shoulder/tri and then a leg/back/bi workout -- you could do this 2 on 1 off... or take 2 off if you needed additional rest. This way, you are hitting your muscles more often.

Factoring in proper REST, and Nutrition, you can really get alot more out of your workouts than by following a higher volume routine, but with less frequency.

A leg/back/bi workout would be something like this...

Squats or Front Squats 3-4 sets
SLDL or GMs - 3-4 sets
Calves - 3 sets
Barbell Rows/Rack Deads or T-Bar rows - 3-4 sets
Barbell shrugs - 3 sets
Pullups - 3 sets
Straight Bar curls or inclineDB curls 3-4 sets
Reverse Curls - 3 sets
Behind back wrist curls 2 sets

C-ditty