I do my workout based on my work schedule. i work rotating shift for a pipeline company so i get a small workout there.Here is my workout. Mon- chest/tri/shoul 6 sets 10 reps each,Tues-back /bi/neck 6 sets 10 reps each,Wend- 12 sets legs ,thurs and fri rest. SAT-chest/tr/should 6 sets 10 reps.Sun back/bi/neck 6 sets 10 reps .Monand tues rest.Wend Twelve sets legs. Start all over again .