In the beginning of July we decided it was time for some changes so we designed a new workout program. Our new program looks something like this:

- Chest and biceps

- Hams and shoulders

- Back and triceps 

- Quads, abs and calves

- Rest 

Although I generally follow this setup, my workouts may vary from time to time. I have started to implement staggered sets and supersets to a wider extent. I find it to be an efficient way to maintain the same workout volume as before while spending less time at the gym.

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Most recent split:

- Chest and triceps (superset triceps)

- Back and biceps (superset biceps)

- Hamstrings and abs

- Arms

- Shoulders and abs

- Quads and calves

2-3 exercises per muscle group, 3 sets per exercise, reps in the 8-10 range. 2 rest days/week.