Dan's One On - Two Off Body Blasting Routine

Although I change routines often, this is the routine I use most often. I perform one or two warmup sets, increasing the weight each time. My heavy set is taken to failure, where I then perform partial movements, or a static hold for several seconds.

Tuesday: Chest, shoulders and triceps

Benchpress  1x4-8   

Close-grip bench  1x6-10

Triceps dip or kick-backs  1x8-12

Barbell press  1x6-10

Dumbell side-lateral  1x6-10

Thursday: Back, biceps and forearms

Dealift or back extensions 1x10-15

Shrugs  1x10-20

Bent rowing  1x6-10

Chins  1x6-12

Barbell curl  1x6-10

Hammer curl  1x8-12

Saturday: Legs

Squats  1x10-20

I do a set of crunches every other workout and stretch at the end of each session.