Fuck SS, I think that shit is retarded. It might work but I hated it since I felt like I wasnt doing enough at all.
I go 5 times a week.
A = 5-6x legs / 2-3x shoulders
B = 5-6x Back / 2-3x biceps / 2x forearms
C = 5-6x Chest / 2-3x triceps
I do 4x8 for nearly every excercise, except if I'm going for a PR, which I will typically do for one of the big lifts on Wednesday
Week 1:
ABCAB
Week 2:
CABCA
Week 3:
BCABC
I choose between the following excercises and try to hit every muscle for their respective muscle groups each day.
A/legs: Squats, Lunges, Calf raises, Leg extensions, Leg curls, Hack squats, Leg press, Hip thrusts, Single glute kickback
A/shoulders: Overhead press, Military Press, Shoulder side raises, Shoulder front raises, Shoulder press
B/back: Deadlifts, Standing bent over rows, Pull-ups, Seated rows, Stiff legs dumbbell deadlifts, Lateral pulldown, Back raises, delt flyes
B/biceps: Wide grip biceps curl, close grip biceps curl, dumbbell curls, cable bicep curl
B/forearms: wrist roller, hammer curl
C/Chest: Bench press, incline bench press, decline bench press, dumbbell press, incline dumbbell press, decline dumbbell press, high cable flyes, low cable flyes, dumbbell flyes, incline dumbbell flys, chest press
C/triceps: Rope triceps extension, bar triceps extension, standing one arm triceps extension, skullcrushers, dips.
3 months without any good diet and my PR lifts are at:
OHP: 60kg
Bench: 90kg
Squat: 130kg
Deadlift: 160kg