"My Workout Program is the Push-Pull approach and I train a muscle group once a week."

My routine is three workouts per week. I train a muscle group once a week alternating between a heavy week and a moderate week.
Heavy Week
The emphasis is on myofibrillar hypertrophy training. The compound exercises are done in 3 to 4 sets with reps ranging from 6 to 8. The rest interval between sets is long enough to recover for maximum effort for the next set.  The isolation exercises sets vary from 4 to 6 with reps in the 12 to 15 reps with rest between sets is long enough for breathing to return to near normal.  My workouts are based on concentrating on training the muscular system and not the cardiovascular system.  The latter is reserved for my steady state cardio sessions.  The number of exercises per muscle group is limited to two or three exercises. I can concentrate on maximum effort on a few exercises rather than reserving energy to pace through a series of exercises.
 
The upper body is trained in Push-Pull fashion. Given this approach to training the muscles of the arms are trained last and require only one exercise due to the muscles assisting in the compound exercises for other muscle groups.


Day one

Quadriceps
    Full Squats
    Front Squat
    Leg Extensions

Hamstrings
    Barbell Romanian Deadlift
    Lying Leg Curls

Glutes   
    Barbell Hip Thrust

Calves
    Donkey Machine Calf Raise
    Seated Calf Raise

Day Two

Chest   
    Supine Barbell Bench Press   
    Reverse Grip Dumbbell Bench Press
    Cable Crossovers

Shoulders
    Seated Dumbbell Press
    Prone Incline Bench Dumbbell Hang and Swing
    Dumbbell Side Lateral

Triceps
    Close Grip Bench Press

Day Three

Back
    Pendlay Barbell Row
    Front Grip Pull-up or V-Grid Pull-up
    Seated lever Pullover (homemade device)

Traps
    Barbell Shrug
    Prone Incline bench Dumbbell Shrug

Biceps
    Barbell Curl

Abs
    Rope Crunch
    Vertical Leg Raise

 

Moderate Week
The emphasis is on Sarcoplasmic hypertrophy training. The number of sets for the compound exercises remains the same as for the heavy week, but the range of reps is increased to 12 to high as 20. The poundage is reduced to allow the higher reps.  The rest interval between sets is determined by the same approach used for the isolation exercises mentioned in the heavy week.

Day one

Quadriceps
    Platform Hip Belt Squat (homemade apparatus)
    Seated Cable Unilateral Leg Extension (homemade apparatus)

Hamstrings
    Dumbbell Romanian Deadlift
    Seated Cable Unilateral Leg Curl (homemade apparatus)

Glutes
    Cable Hip Extensions

Calves
    Donkey Machine Calf Raise


Day Two

Chest
    Reverse Grip Dumbbell  Bench Press   
    Parallel Bar Dip
    Supine Dumbbell fly

Shoulders
    Seated Behind Neck Roller Bar Press (Homemade device)
    Cable Unilateral Side Lateral   
    Cable Unilateral Posterior Delts Lateral

Triceps
    Cable Rope Pulldown

Day Three
   
Back
    Seated Low Pull Row
    Lat Pulldown
    End of Bar Row

Traps
    Dumbbell Shrug

Biceps
    Preacher Curl

Abs
    Abs Roller

This is my basis routine for the spring and summer of 2012 with little variations.      I do change my routine a few weeks before a contest.  I change from the Push-Pull training to concentrate on training chest and back muscle groups on the same day.