Alrighty. The days are not set in stone, but here's a typical week.
Monday: am cardio
Tuesday: Legs (i normally like to do legs on weekends when i have more time)
Squats: 2 warmup sets 10-12 reps, 3-4 heavy sets, 12,10,8,6 (adding weight)
Hacks: 3-5 heavy sets, 12,10,8,6 (adding weight) and a drop set if i feel like it
Calves: i superset standing and seated calf raises, 6-7 sets total, 16, 14, 12, 10 (i like higher volume on these)
Stationary Lunges (smith machine) 12,10,8
Leg ext: 12,10,8
Wed: off
Thursday: Chest, tris, forearm
DB flat bench: 1 warmup, 3 heavy sets, 10,8,6
Incline bar: 3 heavies 10,8,6
Cable flies: 2-3 moderate sets, 12,10,8
Rev curls: 1 warmup, 3 heavies 10,8,6
Forearm curls (bar or db) 3 heavies 10,8,6
Reverse grip skulls: 1 warmup, 3 heavies 10,8,6
DB behind neck ext: 3 heavies 10,8,6
Friday: cardio/abs/neck
15 minutes of various ab work
Neck machine: 3 sets of three directions, 9-10 sets total
cardio: 30-45 minutes
Saturday: Back/bis/shoulders
Deads: 2 warmup, 4 heavies 12,10,8,6
DB rows: 1 warmup, 3 heavies 10,8,6
straightarm cable pulldown: (using the rope, motion from the high position to knees) 10,8,6
EZ bar curls: 1 warmup, 3 heavies 10,8,6
Incline db curls: 3 heavies 10,8,6
DB mil press: 1 warmup: 3 heavies 10,8,6
leaning lat raise: warmup with light regular lat raises, 3 heavies 10,8,6
Shrugs: 3 heavies, 10,8,6
Sunday: off
I throw in cardio here and there on off days or post workout depending on my current fatness quotient. But that's pretty much it.
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