my humble routine for you...

[123]

sunday bench press and biceps

wednesday row, pullovers and chins (back muscles)

thursday shoulder presses, triceps and squats
.....................................................................................that's it!


my arms gained half an inch in 2 months with this thing!

you must do 2 warmup set before lifting your usual weight because each muscle is only trained once a week, they need warming up!
then do 3 sets of 8 reps.
i don't use any creatine or powders or steroids but i dot eat a lot (3 eggs in the morning plus cereals etc)

i know i sound like a commercial but i'm not selling anything....
i used to be a hardgainer but now i'm making quite fantastic progress, so i guess i was overtrained before. i'm telling you, i have never seen pregress like this and i'm not young either!

[SMG3000]

Sounds like a good routine! I eat eggs, bacon, pizza and steak, etc., and my cholesterol is fine. I think its genetic and/or that exercise burns up cholesterol. I do pull-ups one day then rest the next or do push-ups, then rest the next or do pull-ups again. If my muscles are sore I know I need to either skip that day or switch to the other exercise.
I take that Glucosamine Chondroitin stuff every day and it really works.
I have health problems but I am still keeping and slowly adding muscle when possible.