I train mon- sat. cardio x3 a week.(20 minutes on cross trainer random hill level 20.)

day one- heavy legs pump shoulders

Sinlgle leg curl 5x15,12,10,8,6.
Leg curl 5x15,12,10,8,6.
Leg press 4x15,12,10,8.
Hack sqaut 4x15,12,10,8.
Shoulder press/Front raises (superset) 4 x 15-20
Lateral raises 4x10 heavy, 10 medium, 10 light (superset)
ABS
day two- heavy chest pump biceps

Incline bench press 5x15,12,10,8,6.
Incline Fly's 4x 10-12
Cable crossovers 4x12-15
Hammer curls/barbell curls/incline bench bicep curls (superset) 4x 12-15
Calve raises 5x12-15
Seated calve raises 5x12-15

day three- heavy back pump triceps.

Deadlifts 5x 15,12,10,8,6.
T-bar rows 4x 15,12,10,8.
Lat Pulldowns 4x15,12,10,8
Tricep pushdowns 4x30 (superset) 1st 10 top to middle 2nd 10 middle to bottom last 10 top to bottom.
Tricep pushdown machine 4x 12-15

day 4-heavy shoulders pump legs

Shoulder press 5x15,12,10,8,6.
Upright row wide grip 4x15,12,10,8.
Lateral raises 4x15,12,10,8.
Bent over side Laterals 4x15,12,10,8.
Leg curl/single leg curl (superset) 4 x 15-20
Hack squat/leg extension (superset) 4x15-20
ABS
day 5- heavy biceps pump chest

Hammer curls 5x 15,12,10,8,6.
Barbell curls 5x15,12,10,8,6.
Incline bench/incline fly's (superset) 4x15-20
Flat bench machine/cable crossovers (superset) 4x15-20
Calve raises 5x15-20
Seated calve raises 5x15-20

day 6- heavy triceps pump back

Close grip bench press 5x15,12,10,8,6.
Tricep Pushdowns 5x15,12,10,8,6.
weighted Rowing machine/lat pull downs (superset) 4x 15-20.
T-bar row/hyperextensions (superset) 15-20.