5/3/1

Monday: Legs/Calves/Abdominals(Lower/Upper)
Wednesday: Chest/Triceps/ Abdominals(Oblique)
Friday: Back/Biceps/Forearms
Sunday: Shoulders/Traps

Legs

For legs I will do 15 to 18 sets each week, the first 12 week rotation will be:

Warm Up Set (Bodyweight Squat)
Leg Press (3 Sets)
Dumbbell Lunge (3 Sets)
Smith Machine Squat (3 Sets)
Leg Extension (3 Sets) Superset with Seated Leg Curl (3 Sets)
Stiff Legged Barbell Deadlift (3 Sets if muscles not already fatigued)

Calves

I do 5 sets of heavy calf raises.
Calf Press on Leg Press Machine (5 Sets)
Abdominals (Lower/Upper)

The abdominal exercises I do differ each and every week, however I focus one week doing weighted abdominal exercises and one week body weight only.

Chest

For chest I will do 12 to 15 sets each week, the first 12 week rotation will be:

Warm Up Set (Incline Smith Machine)
Barbell Bench Press: (3 Sets)
Dumbbell Incline/Flat Bench Press (3 sets)
Incline Smith Machine Press (3 Sets)
Incline/Flat Dumbbell Flyes (3 Sets)
Cable Cross Overs (3 Sets if muscles not already fatigued)

Triceps

I do between 9 and 12 sets for my triceps, focusing on heavy volume rather than reps per-set.

Dips (3 to 6 sets, weight added if appropriate.)
Triceps Pushdown (3 Sets) (varied attachments.)
Overhead Triceps Extensions Barbell/Dumbbell (3 sets) (Varied between using one or both arms.)
Heavy Press or Pullover (3 Sets) (Only done if I do 3 dips instead of 6)

Abdominals (Oblique)

The abdominal exercises I do differ each and every week, however I focus one week doing weighted abdominal exercises and one week body weight only.

Back

The routine I use for my back involves the most exercises of any of my routine, I do a minimum of 15 sets, more if my back isn’t fatigued.

I warm up with dynamic stretches.
Deadlifts (3 Sets)
Pull Ups (3 Sets) (Alternating hand placement)
Bent Over Barbell/Dumbbell Row (3 Sets)
Pull Down (3 Sets) (Alternating hand placement and attachment)
Incline Bench Pulls (3 Sets)

Biceps

I do 9 sets for my biceps, aiming to do a maximum of 8 reps.

Curl (3 Sets)(Barbell/Dumbbell/Cable)
Cross Body Hammer Curl (3 Sets)
Zottman Curls (3 Sets)

Forearms

I do 8 sets for forearms, the reverse curl to no more than 8 reps and the wrist curls to 12 with low weight.

Reverse Curls (5 Sets)(Barbell/Dumbbell/Cable)
Palms Up Wrist Curl (3 Sets) Superset with Palms Down Wrist Curl (3 Sets)

Shoulders

The routine I use for my shoulders involves me doing 12 Sets for my shoulders and a further 6 sets for my rotary cuffs.

Warm Up Set (Military Press)
Military Press (3 Sets)
Standing Bradford Press (3 Sets)
Seated Dumbbell Press (3 Sets)
Upright Barbell Row (3 Sets)
Front Dumbbell Raise into Dumbbell Lateral Raise (3 Sets) superset with Rear Delt Row (3 Sets)

Traps

Shrug (5 Sets) (Barbell/Dumbbell/Cable)

I am happy with the increase in both my strength and size of my shoulders, since I began training my traps have also increased in size. I don’t plan to change much with this workout unless these things change.