I workout each body part onces a week so its a 4 days on three days off routine, but sometimes if needed I take a fifth day to touch up or for muscles that I feel might need more attention.. This allows me to get Enough Rest and recovery time..

Day 1
Chest

1-Incline press
2-Flat bench press
3-Decline press
4-Dips

5-Incline flys
6-Flat bench flys
7-Decline flys

When it come to all three levels of the chest I like to change it up with either barbell, bumbells or hammer strenght michine)
Flys I like to do with both cables and bumbells

(all done 3 sets of 10-12 reps)

Day 2
Bicepts and Tricepts

Bicepts-

1-Ezbar curls, wide, medium and close grip. All three position..
2-Spider curls with barbell
3-consitration curls
4-Incline curls
5-High pully cable curls
6-Straight hammer curls and side hammers curls

(All done 3 sets of 10-12 reps)

(I listed alot of bicepts routine but I pick different ones to do every week or even use my day 5 to throw some in. I like to chance it up...

Tricepts-

1-Close Grip bench press
2-High pully cable extension
3-low pully cable skull crushers
4-Low pully cable kick backs

(All done 3 sets of 10-12 reps)

Day 3
Shoulders

1-Military press w/ barbells or dumbell
2-Behind the neck press w/barbell slow and not to heavy
(Can get hurt if you going to fast or to heavy so becareful)
3-Front shoulder raises w/dumbell or bottom pully
4-Side lateral w/dumbells or bottom cable pully
5-Reverse flys on flys michine for back delts
6-Sitted shurgs on michine or dumbells
7-Upright rows w/barbll or bottom cable pully

(All done 3 sets of 10-12 reps)




Day 4
Back and legs

To be continue..........

Day 5
I use this day to work on my week points or to focused on the areas where I think needs more attention...