I train each bodypart with high intensity once a week and do one cardio session additional.2 Days are for Recuperation. This is my current Workout Plan.

Monday

Superset
Barbell Bench Press 5 Sets of 6-8 Reps
Pullover Ez Bar 5 Sets of 6-8 Reps

Incline Dumbbell Flies 4 Sets of 10-12 Reps
Chest Dip 3 Sets 10-15 Reps

Barbell Incline Triceps extension 4 Sets 6-8 Reps
Overhead Cable Triceps extension 4 Sets 10-12 Reps

Tuesday

Barbell Deadlift 6 Sets of 6-8 Reps
One Arm Dumbbell Rows 4 Sets of 10 Reps
Superset
Cable Seated Row 3 Sets of 10 Reps
Cable Close Grip Pulldown 3 Sets of 10-12 Reps
Dumbbell Rear Lateral raise


Wednesday off

Thursday

Barbell Front Squats 5 Sets of 10-12 Reps
Leg Press 5 Sets of 10-15 Reps

Superset
Leg Extensions 3 Sets of 15 Reps
Lying Leg Curls 3 Sets of 15 Reps

Single Lying Leg Curls each leg 3 Sets of 10 Reps

Standing Calf Raise Machine 5 Sets of 10 Reps
Seated Calf Raise Machine 5 Sets of 10-15 Reps

Friday

Standing Barbell Military Press 4 Sets of 6-8 Reps
Dumbbell lateral Raise 3 Sets of 10 Reps
Barbell Upright Row 3 Sets of 10 Reps
Barbell Shrug 3 Sets of 6 Reps
Dumbbell Shrugs 3 Sets of 10 Reps
Biceps Ez Bar Curls 4 Sets 8-10 Reps
Biceps Dumbbell Hammercurls 3 Sets of 10 Reps

Saturday off

Sunday
30 Minutes Cardio Intervall on the Treadmill