[pushinplenty]

heres mine. I developed this routine for myself to target pretty much every muscle in the body once a week. The concentration exercises allow you to give specific muscles an intense workout once a week and let them recover for the rest of the week. I have achieved some pretty damn good results doing this, but its definetly too intense for the novice. currently im 19, weight 168 with out a drop of body fat and im bench pressing 275.

Day 1: Chest & Triceps
Flat bench, decline bench, incline bench, tricep press down, french press, dumbell kickbacks

Day 2: off

Day 3: Biceps & Back
barbell curls, concentration curls, alternate hammer curls, lat pull downs, shoulder shrugs, dumbell rows

Day 4: Abs (Sometimes cardio as well)
Ab Crunch (high pulley), side crunches, leg lifts, weighted crunches, weighted side bends

Day 5: Shoulders & Legs
Front dumbell raise, lateral dumbell raise, rear delt raises, dumbell press, squats, leg curls, calf raises.

Day 6: off

Day 7: off