Day 1: Chest/triceps (45-60 mins)
- incline dumbbell presses (4 sets)
- flat barbell presses (2 sets)
- decline barbell presses (2 sets)
- cable flys (4 sets)
- incline dumbbell flys (2 sets)
- weighted dips (2 sets)
- tricep cable extensions (2 sets)

Day 2: Back/Biceps (45-60 mins)
- heavy dead lifts (6 sets)
- wide grip lat pull downs (3 sets)
- seated cable rows (3 sets)
- wide grip pull ups (3 sets)
- bent over rows (3 sets)
- seated hammer curls (3 sets)
- barbell curls (3 sets)

Day 3: rest

Day 4: shoulders/forearms/intense abs (split into two sessions of 45-60 mins morning/evening)
- dumbbell presses (4 sets)
- lateral raises (3 sets)
- bent over lateral raises (3 sets)
- front raises (3 sets)
- hanging leg raises (2 sets)
- machine shrugs (3 sets)
- machine crunches (2 sets)
- upright rows (3 sets)
- stability ball cable turns (2 sets)
- dumbbell shrugs (3 sets)
- wrist curls (3 sets)
- bicycle crunches (2 sets)
- tethered plate wind (3 sets)
- hanging windmills (2 sets)
- standing plate oblique crunches (2 sets)
- weighted decline bench sit-ups (2 sets)

Day 5: Biceps/Triceps (45-60 mins)
- one arm Tricep press downs (3 sets)
- overhead cable extensions (3 sets)
- one arm reverse tricep press downs (3 sets)
- overhead dumbbell extensions (3 sets)
- weighted dips (2 sets)
- barbell curls (4 sets)
- seated hammer curls (3 sets)
- lying cable curls (3 sets)
- preacher curls (3 sets)
- machine curls (3 sets) (time and exhaustion permitting)

Day 6: legs (45-60 mins)
- squats (6 sets)
- seated leg presses (3 sets)
- front leg extensions (3 sets)
- rear leg curls (3 sets)
- barbell calf raises (3 sets)
- seated calf raises (3 sets)
- lying clams and sissy squats (to work my weak stabilizers) (2 sets each)

Day 7: rest


*** Every second to third day I do abs:
- hanging leg raises
or:
- lying leg raises
and:
- weighted decline bench crunches
- weighted bench balance crunches

*** Every third day I do a 20-30 minute high intensity interval low impact cardio session