What i found through trial and error things that worked for me based on a 6 day routine can be altered siomewhat to fit your schedule"
Mon. Quads,Ham,Calves....very demanding and after resting on the weekend it seems to me to be the most logical time to train them.
Tue. Chest & Abs..
Wed. Back,..............notice how I keep all the blood concentrated near the prior bodpart done the day before....ie. torso................sam e with arms.
If you must deadlift cycle poundages between them and squats or your lower back will soon regret it.
Thur.: Shoulders, train them fast ,moderate weight,impeccable form,doing tri-sets keep up the intensity and be relentless to take short rest periods....keep up intensity and make them burn.
Did all kind of heavy pressses,,,,,,,,,,,gained some size but ruined shoulders and the varuious form of lateral raises are better functioned for the job of the deltoids meaning their function.
Fri. Always did arms in superset fashion for intensity and to keep blood gorged in one concentrated area...........do appendages on the same days.....legs on leg day,arms on arm day..
Sat. Ab Neck forearm etc etc........detail work and any other weak points plus more cardio..
Sun. REST
Always do cardio and mix routine up......I have a veritable ton of routine that would make most men quit or cry and this has happened to me in the past............. no joke.
If you noticed I start with the biggest most demanding bodyparts early in the week and work my way down to the smaller less demanding one a the week progress but always give 100 %
