My workout program variates little in body parts but will vary a lot in exercises. I will randomly take an 'off day' due to my busy schedule. The program I'm doing right now involves one muscle group a day with the exception of arms. I will keep the same weight throughout the exercise. However, if weight is added, at least three sets of that same weight is done without decreasing weight or reps.


Day 1 Chest
Barbell Flat Bench (2 warmups)
Barbell Flat Bench Heavy 5x7
Incline Dumbbell Bench 5x9
Cable Fly 5x9
Barbell Decline Bench 5x7
Dumbbell Flat Bench 5x9

Day 2 Tri's
Bench Dips 5x(9,2,2,2,2,2,3)
Dips 5x9
One Arm Supinated Cable Push Down 5x9
SS One Arm Pronated Cable Push Down 5x9
Dumbbell Kickback 5x9
Machine Tri Press 4x9

Day 3 Shoulders/Traps
Standing Barbell Press (behind neck) 5x9
Hang Clean 4x7
Barbell Front Raise Supinated Grip 5x9
Barbell Upright Row 5x9
Dumbbell Side Raise 5x9
Barbell Shrug 5x9
Dumbbell Shrug 6x9

Day 4 Back
Lat Pull Down 4x9
Single Arm Pull Down 5x9
Dual Arm Cable Lat Pull 5x9
Dumbbell Row 5x9
Seated Row 5x9
T-Bar Row 5x9

Day 5 Bi's/Forearms
Hammer Curl 5x8
EZ Bar Curl 5x9
Reverse Arm Cable Curl 5x9
SS Supinated Grip Cable Curl 5x9
Double Bicep Cable Curl 5x9
Reverse EZ Bar Curl 4x9
Dumbbell Forearm Curl 4x10
Dumbbell Wrist Curl 4x12

Day 6 Legs/Abs
Barbell Squat 4x8
Hang Clean 4x6
Barbell Stiff Leg Deadlift 4x9
Machine Leg Press 5x9
Machine Calf Press 5x9
Donkey Calf Press 6x12
Leg Attached Hanging Ab Curl 5x10
Decline Bench Barbell Ab Curl 5x9