Although I change routines often, this is the routine I use most often. I perform one or two warmup sets, increasing the weight each time. My heavy set is taken to failure, where I then perform partial movements, or a static hold for several seconds.
Tuesday: Chest, shoulders and triceps
Benchpress 1×4-8
Close-grip bench 1×6-10
Triceps dip or kick-backs 1×8-12
Barbell press 1×6-10
Dumbell side-lateral 1×6-10
Thursday: Back, biceps and forearms
Dealift or back extensions 1×10-15
Shrugs 1×10-20
Bent rowing 1×6-10
Chins 1×6-12
Barbell curl 1×6-10
Hammer curl 1×8-12
Saturday: Legs
Squats 1×10-20
I do a set of crunches every other workout and stretch at the end of each session.
I train each muscle one time per week. I prefer the split routine over the full-body because I believe you promote growth hormone release each time you train. Doing the three day split promotes more of an anabolic state for your whole body, than doing one full-body workout per week. Performing the split routine also allows me to put much more into each set than if I were to do sets for the entire body in one workout. It is much easier to focus on giving your all when you are only doing a few quick, hard sets.
This way, you get maximum stimulation and anabolic response, with little risk of over-training. Remember, train hard, eat well and get plenty of rest for proper and complete recuperation and muscle growth. I like to drink plenty of water to keep the body flushed and hydrated. I also like creatine for increased muscle endurance.
