I have found that working this way gives me a lot of rest and i dont overtrain, using glutamine and rest gives me a lot of energy to push intense everyworkout.

I dont have set up days, i train one day and take off the next.


Day 1

Chest

bench press 12-8-6 for warm up

then 3 sets of 4-6 reps

incline bench 3 sets of 6 reps

weighted dips 3 sets of 6-8

triceps

close grip dips on bench 3 sets of 6-8

pushdown 3 sets 8-10

Day 2

off

Day3

Back

Chin ups 3sets of max

bent rowing 3 sets of 6

triangle pulldown 3 sets of 6

low pulley incline row 3 sets of 6

biceps

ez curl bar 3 sets of 6-8

dumbell curls 3 sets of 6-8

Day 4 rest

Day 5 i have rested my triceps for almost 3 days so now i can push myslef really heavy on the deltoids

Deltoids

Front military press warm up then 3 sets 6 (find that this exercice works not only the front deloid but the upper chest has well)

dumbell press 3 sets of 6

laterals 2-3 sets of 6-10 ( depending how i feel dont wanna overtrain the delts small muscle)

traps

barbell shrugs 3 sets of 6-8

Dumbell shrugs 2-3 sets of 6-8

Day 6 off

Day 7

Legs

Squats warm up then 3-4 sets of 6-8

leg press and every 14 days substitute for DEADLIFTS 3 sets of 6

Stiff legged deadlifts 2-3 sets of 8-10

( I dont train legs more then this, if i put eveything little bite of intensity in my squats then i am ok)

Day 8 off and maybe 9 too depending how i feel.

Start back at day 1,

After 2 months i take a complete week off to rest the whole body, it gets stressed out a lot with the squats and deadlifts.

Well guess this is it what do you guys think.