monday-friday. w/ends off
1 body part each day, as in chest-arms-back-shoulders-legs
about 45mins a go. 200 crunches/sits-ups in the middle. Warm-up 5-10mins rower.
My cardio's hit n miss, i hate it. Which isn't clever i know...
Thats a crude eg. of my 5 day split. Once a week per part don't sound too crazy (too long a break?), so you got to hit it real hard.
Got to put in compounds, so deadlifts in on say leg day.
I can't do 3 day splits, i need to get in every day or i mess up my rutine (bad memory!!
)
Good luck!