Thread: What's your routine?

Different day for each muscle group? Multiple muscle groups in one workout?

OK I do two upper body and two lower body over an 8-9 day cycle.

For upper body I usually do 3 sets of each exercise and I choose two for each of the following in a typical workout"\:
chest - bench press, incline bench press, db flyes, cable butterflies
back - row, lat pulldown, db pullover, bent over row
shoulder - Arnold press, straight db press, upright row, military press
biceps - hammer curls, defining curls, supinating curls
triceps - French press, db kickbacks, dips, tricep press on lat pulldown machine

For lower body I do either :

squats on Smith machine
hamstring machine
leg extension machine
adduction machine
abduction machine
calf raises

OR

inverted leg presses in wide stance and pliet stance
resistance bands for adduction and abduction
step up and press ups with kettle bells
deadlift

and I do pushups every other day and cardio core strength training with all kinds of wacky equipment on my cardio days as a warm up.

AND I STILL LOSE LESS THAN A POUND A WEEK!