Day 1: Oblique’s – 3 exercises x 3 sets

            Quads – 4 exercises x 4 sets

            Calves – 2 exercises x 3 sets

Day 2: Chest – 4 exercises x 4 sets

            Forearms – 2 exercises x 3 sets

Day 3: Off

Day 4: Abs – 3 exercises x 3 sets

Hamstrings & Glutes – 4 exercises x 4 sets

Calves – 2 exercises x 3 sets

Day 5: Back – 4 exercises x 4 sets

            Biceps – 3 exercises x 4 sets

Day 6: Off

Day 7: Shoulders – 4 exercises x 4 sets

Triceps – 3 exercises x 4 sets

Cardio: 1-2 times/week in off-season (30 minute sessions) & 5 times/week pre-contest (or as required).  If possible cardio is done in the morning on an empty stomach, if not then it follows my weight training session.

Notes:

Rest between sets is kept between 60-90 seconds

My workouts vary regularly and I also like to incorporate drop sets and super sets on occasions.  I will also use the FST-7 principle on body parts that I’m trying to upgrade (7 sets x 15 reps with 30 second breaks on the last exercise of a given body part).