I'm doing a routine with 7 phases:
Phase 1: Conditioning-Hypertrophy
Phase 2: Total Hypertrophy High Frequency
Phase 3: Functional Hypertrophy-High Frequency
Phase 4: 1 Rest week
Phase 5: Low frequency Hypertrophy
Phase 6: Hypertrophy-High Intensity
Phase 7: Muscular Definition
I'm in phase 5 " Hypertrophy; Low frequency" :
5 days a week for 3 weeks.
Day 1 : Chest - Abdomen with weight.
4 to 5 chest exercises with pyramid sets = less reps, more weight.
For example: Bench press: 5 x 12 , 10, 8, 8, 8.
I'm focusing in the chest so I like to work the **** out of them.
And 2 abs exercises.
Day 2 : Back - Weightless Abdomen
Same amount of exercises and pyramid sets.
Day 3 : Legs
Day 4 : Shoulders - Abs with weight.
Day 5 : Arms - Weightless Abs
Rest all the weekend.
And you gotta have goals, I'm not that tall so Ido's body is my goal. I'm just starting so I'm not even close to this body. But I know I will.
I don't like to do any cardio exercises except warm up in the treadmill the leg day. I'm an ectomorph and I'm afraid to lose weight that I don't have.
I'm too lazy to post all the exercises for each day but I don't think that anyone would care anyway.
I don't know what I'm gonna do when I start school again, plus work and eat 5 - 6 meals a day.