[Berzerker]

Ok here's mine. I only have 45-50mins Monday-Fri to work out depending on how fast I get changed and start lifting. I don't really have time to warm up or fuck around so I basically start with a moderate weight my first set and do 20 reps to get some blood in the muscle then .... start lifting.

I was doing 1 Muscle per day up until a couple weeks ago. Monday - Chest, Tuesday - Back, Wednesday - Shoulders, Thursday - Arms, Friday - Legs. Saw some pretty good results but I've reached a point now where I feel I need more stimulation to keep growing so I'm now doing this....

Monday - Back and Bi's
Deadlifts Heavy (Alternate with light Stiff Leg and High Rep)
Smith BB Row
Pullups (Varying Grips) Superset with EZ Bar Curls
DB Rows Superset with Incline DB Curls

Tuesday - Chest and Tri's
Incline DB Press
Decline DB Press
Superset with Incline Skull Crushers
Cable Crossovers Superset with Tri Pulldowns
Weighted Dips

Wednesday - Shoulders
Overhead Press 3 sets to warm 1 light 1 Medium and one Heavy
Seated DB Press (Arnold Press every 2nd week)
Side Lateral Raises (hanging on to machine for angle)
Rear Delt (just like the video a few pages back)
Front Raises

Thursday - Legs
Squarts (usually 5 sets)
Leg Press or Hack Squat (switch week to week)
Ham Curls and Leg Raises superset (High Volume in the 15 rep range)
Lunges

Friday - Chest and Back
Various exercises depending on how I'm feeling. I alternate between push and pull with very little rest.


Let me know what you think?

Berz out.