RE: Results after one year in the gym.
Routines: I started out with doing 3x10 reps on each exercise, and about 3 different exercises per musclegroup. I kept on doing that for about...6 months or so. Then I started lifting heavier and going down to about 6-8 reps and on certain exercises like biceps, 4-6 reps. I'm doing more high volume these days.
monday: back and biceps
(hammer strength pulldown, seated cable row, bent over row (barbell), lats pulldown, just started with deadlift a couple of months ago)For biceps it's mainly dumbbells. After doing too many barbell curls my forearms took a lot stress and I had some pains. But with dumbbell the pain is now gone.
wednesday: pecs and triceps
(benchpress, incline benchpress (head higher than your legs, incline right?), some machine thingy, cable cross for that last pump). For triceps I'm doing lying triceps extensions around the head with an ez-barbell and the occasional benchpress with arms close to eachother, dont know the name of that exercise in English. I just started doing some dips, like 3x10.
friday: shoulders and usually stomach and calves.
military press, seated or standing. Flies, Some machine thingy, and some exercises for the posterior deltoid in cable cross.
That's the basic routine right there. I do the occasional leg training but not much. Guess I'm one of those disco builders. Basically train every other day.