Looking for a new routine? I have listed a couple here that I have picked up from various sources. It is very important to change your routine so that your body doesn't adjust to what you are doing. That's when your training will become less and less effective.  I have also described my "training philosophies" below if you need help determining how many sets to do.

6 or 7 Day Split:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Rest
Day 4: Shoulders & Triceps
Day 5: Back
Day 6: Rest
Day 7: Rest (optional)
Do some abs every workout day.

5 or 6 Day Split:
Day 1: Back, Biceps & Abs
Day 2: Shoulders, Calves & Forearms
Day 3: Legs & Abs
Day 4: Chest & Triceps
Day 5: Rest
You can also take a rest day between days 2 & 3.

7 Day Split:
Day 1: Chest and Front Delts
Day 2: Back
Day 3: Delts and Traps
Day 4: Arms
Day 5: Legs
Day 6: Rest
Day 7: Rest
Do Calves and Abs every other day.

4 Day Split:
Day 1: Chest, Back & Abs
Day 2: Legs
Day 3: Shoulders, Arms & Abs
Day 4: Rest
This routine is BRUTAL. I would not do this for very long without special supplementation (if you know what I mean!).

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My Training Philosophies On...

Mass and Strength:
Remember these two statements, "LESS IS MORE" and "YOU CAN TRAIN LONG OR HARD, BUT NOT LONG AND HARD".  I only believe in doing a few sets per body part.  I do 4-5 sets for larger muscles (chest, back).  I do 3 sets for smaller muscles (biceps, triceps).  I do one set to failure for each exercise.  This sounds really crazy to a lot of people.  Actually, it took me a year to even consider trying it.  When I did finally try it, I have never gone back to multiple sets for mass building.

Now, don't take me wrong, you can do more than one set per exercise.  The true concept here is to keep the total number of work sets down to 10-12 per workout.  This allows you to reach total muscle failure each set, which in turn makes you keep your intensity through the roof.  You will also learn to take a little more rest time between sets so that you have all of your strength for the next set.  You have to concentrate on the task at hand, with only a few work sets, you can't afford to take it easy.

My experience when first starting this training style was awesome.  It took me the first three weeks for my intensity to reach its highest point.  I had never realized how much more I could dig out of myself.  I had also never realized how much I was over training.  This is the key, if you give each set absolutely all you have, you won't need or want to do more than 10-12 sets per workout.  Then you won't have to worry about over training and you will start to see gains you never expected.

For a more technical explanation, read "Get Buffed!" by Ian King .

Cutting or Fitness:
This is where I agree with doing  the "normal" multiple sets per exercise.  I recommend doing 3-4 sets per exercise.  Stick with approximately 12 sets for larger muscles (chest, back) and approximately 9 sets for smaller muscles (biceps, triceps).

Another big change in this style of training is the time between sets.  Whether you are trying to cut down or just stay fit, take shorter breaks in between sets.  Keeping approximately 1 minute between sets will keep your heart rate up, but still give your muscles enough rest to continue without over training.