[Proteus]

I used to use a 4 but narrowed it down to a 3 day routine with all the different groups of the upper body. I don't do legs because I played hockey for 10 years so they weren't a priority really.

Day 1 is chest. Bench, wide chest, pec fly, cable curls(kind of like a fly only with cables) declined bench, and inclined bench.

Day 2 I do shoulders. Shoulder press, miltary press, shrugs(25 a set), anterior deltoids which is pec fly only reversed, and and a thing I just call the disco inferno because you pull up accross your body like the disco dance on a cable.

Day 3 I mashed arms and back together, because I dont really like doing back and your triceps get worked with most back exercises, so it's really like back and bicep exercises. I do dumbell curls, barbell curls, seated bicep curl that just works to inside of the bi, then this thing with cables where you make a macho man pose and curl your hands into your head like your flexing. Then lat pulldowns, chin ups, and back machines. I forget like all of the names but if you joined a gym they have pictures with all the muscle groups that it works right on the machines.

Do 4 sets of 10 for everything except the shrugs. It's a good routine because I eat whatever the hell I want and not really care.

I do the hammer ab crunch machine thing every day just for shits too. 25 x however many sets I feel like after the regular days thing.