Cardio 30min. (Run, threadmill) 

Leg Press (Single leg) 4 sets 15, 12,10,8 reps

Superset Calve Extensions (In between all presses) 4 sets 10 reps

Leg Press (Normal) 4 sets 10 reps 

Stiff-Legged Barbell Deadlift 4 sets 15 reps (low weight, as I get an intsense pain when running because of the heavy workload)

Walking Dumbbell Lunges 2 sets 10 reps (works good if you have enough space or you can do them standing still)

Leg Extensions (Single leg) 2 sets 10 reps

Leg Extensions (Normal) 2 drop sets 15 reps

Leg Curls 4 sets 10 reps (Last set is an Iso Leg drop set. 10 reps)

Standing Machine Incline Squats 3 sets 25, 15, 10 reps

Abs routine 

Leg Swipe 3 sets to failure

Rope crunch 3 sets 10-12 reps

ab roller 3 sets 20 reps (to failure) this is an expert tool, and for the advanced, if I had a dollar for every time i saw someone do this wrong, i'd be a rich man now.

crunch machine (sitting) 3 sets 20 reps (to failure) increase workload every week, or when possible.

hanging crunches, need someone to hold your feet so you dont fall down from the bar 3 sets to failure, expert level.

Cardio 1Hr. (Run) moderate tempo 10-15k long (km)

Machine Pull Downs 4 sets 25, 15, 10, 10 reps

Dumbbell Incline Press 6 sets 25, 15, 12, 10, 8, 6 reps

One Arm Dumbbell Row 4 sets 10 reps

Flat Bench Press 2 sets 10 reps

Machine Press 2 sets 14 reps

Pull-Ups 4 sets 25 reps

Cable Fly’s Incline, Decline, Flat 6 sets 10 reps

Ab workout (Hanging Leg Raises, Crunches) 15 mins 

Jiu jitsu 1.5 hr. 

Cardio 25-30. (Run) high tempo, intervals 4min run, 1 min walk, repeat 5 times. max heartrate (expert)

Cable Triceps Pushdowns 4 sets 10 reps

Dumbbell Curls 4 sets 10, 8, 6, 6 reps

Triceps Incline Skull Crushers 4 sets 25, 15, 10, 10 reps

Standing Straight Bar Bicep Curls Wide Grip 4 sets 10, 8, 6, 6 reps

Preacher Bench Close Grip Curls 4 sets 12, 10, 8, 6 reps

Reverse Grip Arm Curls 4 sets of 10

Standing Peak Curls 4 sets of 10

Cable Triceps Extensions (Normal grip) 1 set of 10

Cable Triceps Extensions (Reverse grip) 1 set of 10

Cable Triceps Extensions (Hammer grip) 1 set of 10

Dumbbell Forearm Curls 2 drop sets reps of 10

Cardio 1Hr. (Run) moderate tempo 10-15k long (km)

Abs

Leg Swipe 3 sets to failure

Rope crunch 3 sets 10-12 reps

ab roller 3 sets 20 reps (to failure) this is an expert tool, and for the advanced, if I had a dollar for every time i saw someone do this wrong, i'd be a rich man now.

crunch machine (sitting) 3 sets 20 reps (to failure) increase workload every week, or when possible.

hanging crunches, need someone to hold your feet so you dont fall down from the bar 3 sets to failure, expert level.

Jiu Jitsu 1h30m (full body workout, intense)

Cardio 25-30. (Run) high tempo, intervals 4min run, 1 min walk, repeat 5 times. max heartrate (expert)

Arnold Press Light Warm up 2 sets of 15

Close Grip Pull Downs 4 sets 25, 15, 10, 8 reps

Dumbbell Shoulder Press 4 sets 12, 10, 8, 6 reps

Pull Ups 2 sets 25 reps

Superset with Cable Lateral Raises 2 sets 10 reps

Machine Back Fly’s 2 sets 10 reps

Superset with Front Lateral Raises 2 set 10 reps

Ab workout (Hanging Leg Raises, Crunches) 15 mins

15 min - 1hr Cardio run moderate 

200 Push Ups 

50 Pull Ups

Bicep Curls 2 sets 10-12 reps

Tricep Extensions 2 sets 10-12 reps

Lateral Raises 2 sets 10-12 reps

Walking Lunges 2 sets 20 reps

Abs

Leg Swipe 3 sets to failure

Rope crunch 3 sets 10-12 reps

ab roller 3 sets 20 reps (to failure) this is an expert tool, and for the advanced, if I had a dollar for every time i saw someone do this wrong, i'd be a rich man now.

crunch machine (sitting) 3 sets 20 reps (to failure) increase workload every week, or when possible.

hanging crunches, need someone to hold your feet so you dont fall down from the bar 3 sets to failure, expert level.

• Rest Day

Older routine, I will keep, as i progress and learn and I can look back at what I have done in the past.

Please tip and tell me if i can change/do anything different, I wan|t to get the best resulst possible.

The past 8 months I've been using this 3 split program, If i start on:
- monday, then it's Upper body (chest and triceps + ABS routine)

- Tuesday, Arms and back/neck/traps/shoulders/lats (ABS routine)

- Wedensday, Everything below the belt, Legs/calves/Quads/glutes and Deadlift (lower back)(and my ABS routine).

And then the split start over again until satuday, rest on sunday.

Keep in mind that I do just about the max I can do in weight on everything, and I put 1,25Kgs to 2,5Kgs on every week, so far I have only been stagnating on bench and biceps curl a few times, I kept trying to raise every week, and I managed to get over the stagnate part all times, which was a great achievement for me.

Heres the Program for part 1/2/3

ABS ROUTINE
In all my abs exercises I always Keep my abs tight and my reps in a controlled way, slowly up and down, PAIN PAIN!!

- Decline crunch with dumbbell on my chest to increase the result, I'm doing 3 sets X 20/15/10, decreasing with 5 rep each set. I'm