My wife gets compliments on her arms all the time.

Not because of 12-exercise circuits, hitting all your muscles from "different angles", or "confusing" the muscles. (Don't get me started). 

But doing the right exercises in the right order, with the right intensity.

You can do this with just 6 exercises or less too, just 3 days a week and get amazing results.

For example:

Monday:
Pushing exercise
Pulling exercise
Lower body exercise
Core exercise

Wednesday:
Lower body exercise
Core exercise
Pushing exercise
Pulling exercise
Conditioning exercise

Friday:
Lower body exercise
Pulling exercise
Pushing exercise
Lower body exercise
Pulling exercise
Core exercise

Optional Tuesdays and Thursdays:

Metabolic Cardio (a cardio that improves recovery and burns fat without impacting your "main" workouts), while reducing your cravings, too.

Now the reps depend on the overall program and what "phase" you're in. When I say phase, you're looking at:

Strength phase

Endurance phase

Conditioning phase

Balanced phase

There are some rules I have for program design for better and faster results:

1) Balance (to prevent muscular imbalances and prevent injury).

2) Never neglect the back of your legs (hamstrings and glutes).

3) Most people neglect the upper back in their programs, affecting their posture. You must work these small, but important muscles. In fact, when you improve your posture, you can LOOK leaner, even at the same weight!

4) Varying reps and intensity.

In fact, when you do less exercises with the right intensity and vary your reps and sets with the right structure, you'll notice your training program is giving you better results than most "diets".

Yep, I said them words. (I'll throw myself under the bus here - but did you know I hate most veggies and fruits?)

This style of training has been a big part of my success in losing and keeping off the 115lbs I've lost for years.

And I have clients that are actually excited to exercise because they are getting stronger, leaner, and more confident without having to "diet" more...

I set this up for those that no longer want to "diet" harder
 

Can't wait to hear your success,

Mikey