I workout 5-7 days a week utlizing a split training routine. I work a different bodypart everyday, preventing over training, very much a typical program. I am not going to list all the sets and reps and such, but just an overview. Usually I do 6-15 reps but sometimes I might go even more to increase hypertrophy. Mostly I stay within 6-15 reps. I always like using X-reps and such for shoulders and a lot of the smaller muscles. I also sometimes perform drop sets just depending on how I am feeling. I don't believe in following anybody's specific plan because I think this sets you up for failure. I really think you have to listen to your body and you must contract the muscle on each set to the fullest extent. Every time I walk into the gym I see people that just throw the weight around and they look accordingly.. you must contract the muscle and utlize sound nutrition. It's a very simple plan... stick to the basic heavy exercises, utlize full movements and contract the muscle. Don't do 3 inch bench presses or bounce off your chest.. or use your delts when you are training biceps ect... JUST CONTRACT THE MUSCLE. Don't go to bodyspace and try to copy people's plan or loook at flex and try to copy that... it will not work.. it is about figuring it out for yourself and sticking to a plan, and going to the gym and gutting it out with intense heavy workouts.