2 hours - 3 days a week - 1/2 on the bench, 15 bi, 15 tri, 15 back, 20 legs, 20 abs


I've tried several routines for a long time and this works best for me. I've been doing this routine for a while and I'm very happy with the results. I've had several people in the gym start following my routine because they were impressed with the results.