[RRxtar]

Heres my routine. Have been doing roughly this version of it for a few months, and roughly the same layout since maybe the summer. I put it together over a few years of trial and error. I didnt really follow any 'program' at all, just experimented with what works, how my weekly life works, and mainly what I enjoy. It may not work for everyone, and may not even be the best for me, but I enjoy it, and Im making the most gains currently than I have in the 4+ years Ive been lifting

I have found that hitting muscle groups only one day per week, by the time the week has gone by, I've lost all drive I gained in the workout. I may have quick recovery, and my body seems to respond well to hitting muscles the day after the pump goes down so thats usually every second to 3rd day. Legs are harder tho.

I also dont really spend any time 'resting'. Almost all of my workouts involve a slow superset whatever you want to call it. Instead of doing 4 sets of exercise A then doing 4 sets of B ill do A, B, A, B, A, B, A, B. as noted in the routine below.


Monday: shoulders, upper/outer back, abs.
Dumbell Shoulder Presses (heavy) 4 sets of 6. superset with
Wide Grip Chins. 4 sets of 8-10
Military Press (strict) 3 sets of 7. superset with
Narrow Neutral Grip Pull Downs. focussing on stretching and pulling with my back not hands. 4 sets of 8
Lateral Raises on able machine. 4 sets of 8-10 superset with
One Arm Face Pulls on cable machine. focus on squeezing and end of rep. 4 sets of 8
Front Raises with dumbells. 3 sets of 8 superset with
Rear Flys. chest on bench with dumbells. 3 sets of 8-10
Shrug Bar Shrugs. 3-4 sets of 8.
Back supported hanging leg raises for Abs. 3 sets 20-25

you will notice the majority of the shoulder/back work is pushing and pulling overhead

Tuesday: chest/middle back/legs
Incline Dumbell Press (heavy) 4 sets of 6-8. superset with
Smith Machine Barbell Rows. 4 sets of 6-8
Squats. pyramiding 5 sets of 8 down to about 3.
Flat or Incline Barbell Bench (volume). 3 sets of 10-12. superset with
Seated Cable Row. 3 sets of 8
Cable Flies. from low angle. 4 sets 8-10. superset with
Hamstring Curls Machine. 4 sets 8-10
Quad Leg Extensions. 4 sets of 10-12 superset with
Standing Calf Raises in the smith machine. 4 sets 8-10

chest/back this day is pushing and rowing in front

Wednesday: back/arms/abs
Behind the Head 2 Hand Dumbell Raises seated. 4 sets of 8. superset with
Chin ups of some variety. 4 sets of 8-10
Skull Crushers. 4 sets of 8 superset with
EZ bar Curls. 4 sets 8-10
Palm Up Pulldowns. 4 sets 10-12. superset with
Hammer Bar or One Arm Preacher Curls. 4 sets 8-10
Back supported hanging leg raises for Abs. 3 sets of 20-25

Thursday: off

Friday: shoulders/back/deadlifts
Dumbell Arnold Presses (volume) 4 sets 10-12. superset with
Some form of wide grip chin ups or narrow pulldowns. 4 sets 8-10
Standing Military Press (heavy). 4 sets 4-6. may turn into push press. superset with
Another form of chins or pulldowns. 4 sets 8-10.
Deadlifts. pyramiding sets.

Saturday: chest/back/whatever
Barbell Bench Press (heavy). 5 sets 6 down to 2 on the last set.
Smith Machine Barbell Rows. 4 sets of 6-8
after this it might be arms, might be more back, might be deadlifts if I didnt do them friday, etc

Sunday: off


Friday and Saturday can end up being just one day on friday OR saturday some weeks depending on how my week looks and what my time is like and how im feeling.


I end up walking out of the gym every day absolutely satisfied, and never overdone. I feel like I got a great workout in and Ive done the right amount of exercises per muscle group. And I dont think Im ever in the gym for much more than an hour, maybe even less.