I have a routine thats different from many peoples. I used to do the 2 muscle groups 3 sets per 3 excercises a day once a week routine but I've found something that has worked better. Probably bc it's a shock, but if you're in a rut give it a shot!
I do a total body workout which is 3 sets per muscle group, legs, chest, back, tris and bis. Between 6-16 reps a set, usually average 10. I do this three times a week. Two days a week I do a normal shoulder routine, 3 excercises 3 sets a piece with shrugs and abs. I hit those a little more because that joint gets alot of action. In the past four months, I credit my diet for this, I've gained around 30lbs. Half of that was before I started my cycle. It's a weird routine but it's doing the job for now. Love to hear your comments...