I basically work whatever group is ready. I work 1-2 body parts MAX a day. I fit cardio in randomly. Sundays always.

A typical routine would be:

Mon: Chest, Abs
Tues: Bi's, Tri's
Wednesday: Shoulders, Quads
Thursday: Calves, Hamstrings
Friday: Back, Abs
Saturday: Chest
Sunday: Cardio

Here's a typical Chest Day:

First, It's 80% nutrition. That's where it's at. Eat right, sleep well, and go pump iron.

My favorite method (for all muscle groups) is basically heavy inter-set stretching. It's very very important to get the muscle warmed up and pump as much blood into it so when you move on to heavy weights you can push yourself as hard as possible.

First, It's 80% nutrition. That's where it's at. Eat right, sleep well, and go pump iron.

My favorite method (for all muscle groups) is basically heavy inter-set stretching and getting the muscle really warm before the real work begins. It's very very important to get the muscle warmed up and pump as much blood into it so when you move on to heavy weights you can push yourself as hard as possible.

On chest days I like to go into the workout and do some flys with exaggeratedly lower weight to get some good blood in the muscle and I make sure to stretch as low as possible to stretch and feel the muscle warm up. Do low weight controlled flat bench flys (3-4 sets) and then inclined bench flys (3-4 Sets) and really stretch the chest in between sets as much as possible. You might want to throw in a few low weight straight dumbell presses too for pre heavy weight warmups (really stretch low on these).

When you feel like there's enough blood in your muscles (it will take a few sets..maybe 6-8 low weight stretch sets) then go heavy on either the bench press (both inclined and flat) or with dumbells (both inclined and flat). Then I like to go to declined barbell presses to finish off the heavy weights.

Then go to cable crossovers to cool the muscles down and really pump a ton of blood in there. Do six sets with 15 reps each and lower weight and really feel the muscle. Really emphasize squeezing your chest during these exercises.

It sounds gross all the blood I keep mentioning but that's the best way to explain it.
The thing I want to drive home is get your muscles (whatever muscles you're training) thoroughly warmed up and stretched out before you go with your heavy weights. Then when you've blasted your muscles with a few great sets of heavy weights with good form then come back down in weight and focus on squeezing the muscle as much as possible for a few sets.

Concentrate on activating the muscle zone throughout your whole workout.

Then go eat a banana and a good protein shake!