My training schedule

Today I wont to sheer with you my training schedule and how often I train.
I train 4 times a week and that seems ok to me. My typical week is as following:

Monday : chest and triceps
Tuesday : day off
Wednesday: legs
Thursday : shoulder and biceps
Friday : back
Saturday : day off
Sunday : day off

Monday I train my chest and triceps and having free on Tuesday is perfect to me. I can then
eat well and rest my body so it will recuperate much as I can when I am going to train my legs on Wednesday. When am train my chest I doing a lot of stretch exercises like flyes and pullover. I think its importance to stretch as much of I can because longer muscle is bigger muscle.
Of course genetic has also a part here but you can do a lot of improvement yourself.

I use mainly dumbbells but every third week I do bench-press both flat and incline. I also try to do one power set and try to get as heavy as I can and do 3-5 rep otherwise I do 8-15 rep on my chest workout. When warming up I am doing flyes, I can then pump up and stretch my chest before the real attack begins. I am doing 15-20 rep here. Flyes is also one of my last exercises in my chest workout because its stretch my chest out. I even like to do pullover on Wednesday when am training my legs. Doing a superset with medium heavy squatting and next do pullover straight 12 to 15 reps and you will feel it works. It’s perfect. I was doing that recently and I almost fainted... heh heh. It was fantastic. Focus on every set and rep of your last rep should be as your first rep.

On my legs, I begin my workout with leg extensions to warm and pump up my thighs and after doing that I do squatting. When I am finish with squatting I do leg curl and calf raises standing.
I try to do 4-6 sets of squatting and one power set with 3-5 rep otherwise 8-10 rep.

On Thursday I do my shoulder first and then train my biceps.
I train with dumbbells and smith machine here and also doing Arnold press to attack my shoulder. When it comes to my biceps I mainly do just two exercises that is close up biceps chins and concentration curl with dumbbell.

Friday I train my back. I try to do 3-5 sets of chins with 5 reps each. Chins is a very good exercise. Its stretch your back tremendous and will make you a lot stronger.
My weight is over 200 pounds so it’s a heavy movement and after a injure in my right arm
I have to be careful but I try to do chins as often I can.
I can also do heavy dead lift and Rowing with bar.

So that’s my typical rutine for now.