Re: help w/ routine (long)
no, I'm talking about using the 7 day week and lifting 3 of seven days. If you're lifting heavier, harder and smarter, working each muscle group once a week will be plenty for growth. If possible lift one day, then rest one day, then lift one day rest one day etc. A favorite schedule is the M-W-F (possibly a little cardio on tuesday, thursday and sat) and sunday off totally. You can cluster the three days and take the rest of the week off if you want, but that's really not the best way to optimize use of recovery time.
Keep your body lean, your blood clean and your mind sharp. -Rollins