[harris69]

Ever since I quit the JM, I have sorta created my own routines. My whole issue with JM was that I wasn't recovering from the workouts (although I loved the conditioning aspect of it). I then took the principles of JM and came up with my own routines.

I still do compound movements but to avoid over training, and to recover much quicker from the workouts I do the following:

Tuesday

Chest

1. Flat bench

Warm up sets:
2 sets of 10 reps (varying weights)
Working sets:
2 sets of 10.

2. Incline bench
Warm up sets:
2 sets of 10
Working set
2 sets of 10

3. Decline bench
Warm up
2 sets of 10
Working sets
2 sets of 10

Triceps

1.Seated OH extensions 3x10
2. Dips 3x10
3. Cable kickbacks 3x10

Thursday

Back

1. Wide-grip pullups 3x (7-8)

2. Deadlifts (conventional)
Warm up
2x10
Working sets
2x10

3. Lat pulldowns
3x10
4. Cable rows
3x10

Biceps

EZ-grip curls (standing)

3x21

Preacher curl (unilateral)

3x10

Seated curls (unilateral or hammer)

3x10

Saturday

Leg day

Spend 20 minutes on mobility exercises, and stretches.

Back-Squats (high, or low)

Warm up
2x10

Working set
2x10

Front-squats
3x10

Bulgarian splits
3x10

Leg press
3x10

Calf raises (standing)
3x10

Leg curls (lying)
3x10

Sunday

Shoulder

OHP (standing barbell)

Warm up
2x10

Working set
2x10

Shrugs (dumbbells)

3x10

Lateral raises (seated)

3x10

Shrugs (hammer strength)

3x10

Face pulls

3x10

Pec-deck (reverse)

3x10