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 / Triceps / Abs
Thursday - Back / Biceps / Forearms
Saturday - Legs
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.