Weight Training: 3 time a week

Monday: Back/Biceps

Pull ups 4 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8-10
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
chest press 3 sets of 8-10
skull crushers 3 sets of 8-10

Fri: Legs
Squats (ass to grass) 3 sets of 8-10
Deadlifts 3 sets of 8-10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10

For ABS,... I don't do any direct ab work, but I hold my abs/core tight during ALL weight training exercises. Deadlifts and Pull ups really work my abs the best. (I don't recommend using the assist feature for pull ups, I see too many people ride it like a Disney Land ride and it makes it way too easy to put in zero effort which produces zero results)


Cardio 5x a week for 30 minutes (usually an exercise video)

I use the exact same method all year round, of lifting as heavy as I possibly can and I don't overcomplicate things.. If I can get to 10 reps without struggle, I will increase the weight.

What works for me is not finding some miracle workout program, but doing my program CONSISTENTLY, putting in a lot of effort when I'm there, and never skipping a session. Any program can be improved but without consistency, I would not see any results.

Also, no matter how consistent I am with my work out program, it is only about 10 percent of the picture. So it wouldn't even matter how consistent my working out was if I was eating crap all the time. Eating right is the best way for me to see my hard work pay off.