My routine
So, all this blogging and I haven't even told you all my weekly routine? Bah! How forgetful of me! Anyway, here's what I've been doing:
Monday - Chest/Tricep
Laying dumbbell flat bench press (once or twice a month I'll do these on an incline)
Low cable crossover (x2)
High cable crossover (x2)
Weighted dips
Close grip bench press
Tricep pushdown
Tuesday - Back/Bicep
Deadlift (4x5-6)
Lat Pulldown OR Widegrip pullup
Seated cable row
Barbell bicep curl
Machine bicep curl (drop set. I don't do these every Tuesday)
Wednesday - Rest
Thursday - Legs/Shoulders
Barbell squat
Machine leg curl
Machine calf raise
Shoulder press
Cable side lateral raise
Seated face pull
Friday/Saturday - Arms/Abs
Barbell/Dumbbell bicep curl (alternating weekly)
Preacher Curl
Tricep push-down (rope/"V" attachment, alternating weekly)
Weighted dips
Machine crunch/Weighted decline sit-up (alternating weekly)
Leg raise
Plank
Saturday/Sunday - Rest
This is just what works for me. I'm still trialing having arms after shoulder day, but so far it hasn't been a problem. I've structured it this way because I stay at my girlfriend's place every second weekend and don't always make it to the gym those days.
Making solid gains with this!