Since there's always some interest into how I do things, here's my current training program:

1. Arms/legs
2. Back/chest
3. Legs (functionality)
4. Arms
5. Back/chest

If you wonder "what about shoulders??" I'm simply doing an isolation exercise at the end of each day. More specifically, I'm doing lateral raises, rear delt flyes in an incline bench and variations of those.

Let's dig a bit deeper:

* I train Monday-Friday, unless I skip a day and train on Saturday. And I pat myself on my shredded back for starting the training week with arms/legs. Monday is International Bench Day, and I don't have to wait 10+ minutes to train chest

* Since my legs also respond greatly, I don't crush them. On Monday I do 2 exercises and don't even start with them - I start with arms. And I never reach any set to failure

* On the subject of legs, notice that on Wednesday I say "functionality". Even if you don't care about your legs, you should maintain/increase their functionality. So I perform RDLs, lunges, squats and other lowe body exercises the ensure healthy hips, ankles, knees and back

* I'm focusing on arms since it's my worst body part

* For chest/back I do typical exercises like pull ups, pull downs, rows, presses, flyes, dips etc

* Notice that each muscle group is hit twice per week (with the exception of shoulders). That's great if you're genetically cursed, don't use steroids or you're not a youngster anymore.

* Some might say "well back and chest exercises also hit the arms, don't they?" and they'll be right. However I have great mind muscle connection. So when performing an exercise for a muscle, I can feel it just there, not anywhere else

* My workouts last less than 45 minutes. Especially during arm day I'm done in around 35

* I do 1-3 sets per exercise

* Every workout, I try to either do more reps or lift more. That's a basic progressive overload plan that works great

* My goal is to lose some fa.t. For this goal, it's not necessary to train 5 times per week. But it helps with my mood, I talk to people (I work from home so I might not see other humans unless I go out) and it doesn't mess up my schedule

Notice that for anyone else, I'd suggest training 2-4 times per week.

But what's important to keep in mind is that my whole program is based on the "What fits on me" mindset, not "What does Fitness Dog-ma says"

I hate dogma.

Even scientifically sound ideas go to hell if you're not the right guy for them.

That's why I insist:

If you wanna lose weight like I do, then you better not dare follow Oreo-cutter programs and systems. They work 1 out of 1000000 times and even then, they're suuuper slooow.

If you think you deserve better, I suggest reaching out to me to see if I can help you.

I don't make any promises since I know nothing about you.

But if you finally wanna lose those pesky pounds, here's the first step:

Ta leme sidoma,

Fotis Chatzinicolaou

Author's Bio: 

For a decade, Fotis Chatzinicolaou has been helping busy professionals lose almost all the weight they want without gaining it back or cutting out their favorite foods