I have a 7 day split.  MAJOR TIP: Buy a jump rope!  Use it for your active rests between workouts and for warmups.

Day 1 LEGS

warmup with bar only on squat rack 15 reps.  all exercies for 3 sets of 15!

proceed to do 3 sets of weighted squats with 15 reps.  im currently loading up to 160 lbs and gaining!

proceed to angled squat machine (foot plate is curved).  superset with dumbbell plies.  use the jump rope between supersets.

superset the next three excercies!  sumo deadlift:  I use two 32.5lb dumbbells and also point my toes in...squeeze glutes as you go up.  I use the same dumbbells for the romanian deadlift, same technique as last.  final exercise in superset is the bulgarian split squat using two 15lb dumbbells.  after each superset, use the jump rope!

next, i use a 30lb dumbbell to do a hamstring curl with the weight between my feet. jump rope between sets

final exercise is 3 sets of barbell side lunges. i use 40lb barbell.  legs should be so toasted you cannot   jump rope!

Day 2 ABS/CARDIO/STRETCH/FOAM ROLL

jump rope warmup, abs should only take 15 minutes.  each exercise to failure

ball crunch on cable tower

weighted toe taps

pulse ups

weighted jacknife

side planks with leg lift

plank with knee raise 

hammer strength wieghted crunches

cardio elliptical for 30 minutes high intensity

stretch, foam roll

Day 3 SHOULDERS/some CHEST

jump rope or push ups warmup

superset: front and lateral dumbbell raise.  3 sets of 12, I use 15lb weights

jump rope active rest

superset: push-press with 50lbs and dips on bench

jump rope active rest

shoulder press with dumbbells 22.5lbs each hand

rear delt cable pull (up to chin) 60-70lbs

Day 4 BACK

warmup with jump rope, jump rope between all sets for an active rest!

wide grip pullups

reverse grip barbell rows

single dumbbell rows with modified stance for lower back target

neutral grip seated row

wide grip lat pulldown

deltoid press on cable tower

Day 5 ABS/CARDIO/STRETCH/FOAM ROLL

jump rope warmup, abs should only take 15 minutes.  each exercise to failure

ball crunch on cable tower

weighted toe taps

pulse ups

weighted jacknife

side planks with leg lift

plank with knee raise

hammer strength wieghted crunches

cardio elliptical for 30 minutes high intensity

stretch, foam roll

Day 6 BICEPS/TRICEPS

warmup with push ups or jump rope.  all exercies 3 sets of 15

angled seat dumbbell curls.  i use 20lb weights and STILL struggle!  Steve Cook has a very good technique for this, so watch one of his videos.  lift your feet off the ground and cross your ankles.  This puts all the effort into the dumbbell curl rather than forcing a portion of the force through the heels!

preacher curl with ez bar.  Or could substitute with Barbell 21's. 

Hammer curl with dumbbells.  Arms move in sync together, not one at a time.  Great for forearms.

Overhead tricep extension

Supinated grip barbell tricep chest press

Single arm preacher curl

Tricep pushdown on cables

Day 7 ABS/CARDIO/STRETCH/FOAM ROLL

Day 5 ABS/CARDIO/STRETCH/FOAM ROLL

jump rope warmup, abs should only take 15 minutes.  each exercise to failure

ball crunch on cable tower

weighted toe taps

pulse ups

weighted jacknife

side planks with leg lift

plank with knee raise

hammer strength wieghted crunches

cardio elliptical for 30 minutes high intensity

stretch, foam roll

more info to come soon!...