I work each major muscle group 2x a week
Day 1 & 4:
Back
-5x5 pullups [wide grip] superset with dips
-3x10 wide grip lat pull downs
-seated cable rows 3x10
-one arm dumbell rows 10 on each side [heavy as you can]
-romanian deadlifts 3x10 [heavy as you can]
Chest
-Incline dumbell flys 3x10 superset with chest press 3x10
-cable crossovers 3x10 [keep these light]

Abs
-reverse crunches 3x12 w/ 10 sec hold
-hanging leg raises [bar] 5x5
-ball circuit [crunches & choppers] - i do abs everyday except rest day

Cardio: 20 minutes on elliptical immediately after my wkout

Day 2 & 5:
Shoulders
warmup: 2 sets of 10 assisted pullups
-3x10 clean & press w/barbell
-3x6 side lat raises
-3x8 front lat raises [alternating]
-bent rear delt raises 3x10
-shoulder press [heavy as you can] 15 reps
Arms
-3x8 reverse barbell curls
-5x5 alternating dumbell curls [heavy as you can]
-1 set of 21s
-3x8 cable push downs [triceps]
-3x10 overhead tricep extentions [heavy]

Calves& Abs

Day 3 & 6:
Legs
-3x10 seated leg presses [all three variations of feet positions]
-4 laps of dumbell lunges
-3x20 barbell squats [butt to heel]
-3x12 leg curls

Abs [calves rest]

20 min. on stairmaster



I workout everyday without fail & my cardio has helped me soooo much. The consistency is how I get results. I also change up my routine every month. or every 3 weeks.
& without the diet you will get NONE.
-Consistency
-Cardio
-Carb timing
The three Cs of looking like a fitness model