I work on a specific mucle group ranging from chest, legs, foreams, shoulders, triceps, biceps, back, abs, obliques. I also include free motion lifts as push ups, dips, pullups, and lower back raise in all their multiple forms. Be aware that I DO NOT stick to a schedule as to jolt my body and see different results everytime I do a different exercise. I dont stay on the same workout schedule because I want to achieve strength, endurance, and duration in a lifts and variations depending on the muscle groups. Every other day I switch my weight workout from the previous days and include just a few of the old ones.

legs/chest/forearms/-2weeks every other weight day
*FREE MOTION LIFTS-Pullups/Dips/ between weight days

Leg Workout-
FREE WEIGTS
Squats
Stiff Legged Deadlifts
Front Squats
Legs Press
Hack Squat
Reverse Incline Hack Squat
Single Legged Lunges(bar or dumbells)
Seated Super Calf Extension Press(requires leg press)
Standing Calf Raises
Seated Super Horizontal Calf Press
Iso-Lateral Hamstring FreeWeight Curl

CABLES
Leg Extensions
Hip Adductor
Hip Abductor
Vertical Leg Press
Hamstring Curls
Single Legged Super Glute Extensions
FreeMotion Multiple Squat

Chest Workout-
FREEWIGHTS
Flat Bench Press
Incline Bench Press
Decline Bench Press
Negative Flat Bench Press * DO NOT ATTEMPT WITHOUT SPOTTER, NO MATTER WHAT WEIGHT!
HAMMERSTRENGTH Vertical Decline Press
HAMMERSTRENGTH Vertical Flat Press
HAMMERSTRENGTH Vertical Incline Press
HAMMERSTRENGTH Vertical Inner Closed Grip Incline Press

DUMBELLS
Incline Press
Decline Press
Flat Press
Straight Armed Pec Flys
Incline Pec Flys
Decline Pec Flys
Flat Pec Flys

CABLES
Pec Flys
Reverse Pec Flys
Wide Grip Pec Flys

Free Motion Workout
PULLUPS
Chin-Ups
Neutral Grip-Pull Ups
Lat Pull Ups
Wide Grip Lat Pull Ups
Extended Forearms Pull-Ups
Posterior Deltoid Pull-Ups

Dips
Close-Handed Tricep Dips
Bent Over Upper Pec Dips


Basically, I just work the **** out of Calves, All my Back(Traps/Infraspinatus/Rhomboids/Teres Major/Minor/Lats/Posterior Delts/Lower Back) muscle groups, and Thighs(Inner/Outer/Glutes/Quads/Hams) AND Forearms/Tri's. Ab's/Obliques is a given.