Routine No. 2: Biceps/triceps/shoulders
Biceps & Triceps
Superset seated dumbbell curls with reverse grip cable curls.
Sets: 3
Reps: 10 to 15

Superset concentration curls with close grip bench press.
Sets: 3
Reps: 10 to 15

Superset cable tricep pushdowns with reverse grip tricep pushdowns.
Sets: 3
Reps: 10 to 15

Shoulders
Superset reverse pec-dec flies with seated side lateral raise.
Sets: 3
Reps: 10 to 15

Superset dumbbell shrugs with standing front dumbbell shoulder raises.
Sets: 3
Reps: 10 to 15

Routine No. 3: Legs/abdominal muscles
Legs
Superset squats with leg curls.
Sets: 4
Reps: 10 to 15

Superset leg press with toe press on the same machine.
Sets: 3
Reps: 10 to 15

Superset stiff leg dead lifts with seated calf raises.
Sets: 3
Reps: 10 to 15

Abdominal muscles
Superset regular leg raises with cable crunches.
Sets: 4
Reps: 10 to 15

scheduling example
You don't necessarily have to carry out routine No. 1 on Mondays and routine No. 2 on Tuesdays, and so forth. My advice is that you follow each routine chronologically instead of appointing one to a specific day of the week. For example, if on Monday you're feeling a little tired, skip over routine No. 1 and carry it out on the day you start training again.

Here's an example of a typical training week:

Monday
Routine No. 1 in the morning, at lunch or later in the evening -- cardio workout optional.

Tuesday
Routine No. 2 in the morning, at lunch or later in the evening -- cardio workout optional.

Wednesday
Cardio in the morning, at lunch or later in the evening.

Thursday
Routine No. 3

Friday
Routine No. 1 in the morning, at lunch or later in the evening -- cardio workout optional.

Saturday & Sunday
Take the weekend off or do a cardio workout.
work out how you like
Often, I'll also lift weights on Saturdays. The following Monday, I'll simply start off with the routine that's up in the rotation.

In the first cycle, you should complete each and every one of the three routines, six times. If you stick to the schedule, the first cycle should take you six weeks at most.

Once you've completed one full cycle, simply reverse the order in which you perform each routine. For example, in the first cycle, routine No. 1 should start off with chest exercises followed by those for the back. In the second cycle, you would simply reverse the order and start with ab exercises, and then finish off by training your chest. Again, complete each routine six times.

Try it out and good luck!

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