So, I really like this routine change I recently made where I do less volume but train every thing every 5 days instead of every 7 days. I was going to do every 4 days but I don’t recover fast enough.
I’m doing:
Day 1: chest and back, 9 sets of each. I switch the exercises between workout 1 and workout 2 to concentrate on different areas. I’m finding a strength increase by doing my upper chest press one day and my flat press the other day.
Day2: biceps and triceps: 6-7 sets each but some tricep exercises have a superset so 2 sets in 1.
Calves: 4-6 sets
Day 3: OFF DAY
Day 4: delts, traps, quads. I do 9- 11 sets of delts if you count the lighter warmup sets, and 4 sets of shrugs. I do 4 sets of the squat press machine for quads. I’m not doing much on legs . Knees are blown so I’m just doing enough to keep them decent.