A: Shoulders/Legs B: Back/Triceps C: Chest/Biceps AxBxCxx Abs and cardio on at least two of your rest days, I try to hit three a week. The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day. I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery. Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts). The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).