This is a sample snapshot of a few of Sherman's workouts by bodypart as he switches up his routine often. Sherman adjusts the weight so he is going to failure on every rep.
 
Biceps:
Barbell curl (4,6,8) start really heavy and lower the weight each set.
Preacher barbell curl (10,8,6)
1 arm preacher curl (10,6)
Reverse preacher EZ curl (8,4)
 
Legs:
Parallel Squats (10,8,6,4)
Hack squats (8,6,4) (Feet together, toes pointing out. go really heavy! Go as deep as you can on these!)Leg curls (10,8,6,4)
 
Chest:
Incline barbell bench press (10,8,6,4)
Bench press (8,6,4)
Decline (8,4)
Flyes (8,6)
Cable Crossovers (8,8,6)
 
Back:
Wide-grip Chins 4 sets to failure
Medium Grip Pulldown (10,8,6)
Barbell rows 1 set 10 reps or less
Reverse grip barbell rows (1) "
T-bar rows (1) "
Cable rows (1) "
Deadlifts (8,6,4)
 
Shoulders:
Seated Military press (8,6,4)
Arnold presses (10,8,6)
Upright rows (8,6)
Dumbbell Laterals (10,8)
Barbell shrugs (12,10,8,6)
 
Triceps:
Close grip bench press (10,8,6,4)
    (Add 5 lbs more each set. increase
     5 lbs per week. Try to do these
     really slow and controlled and
     really flex your tris at the top.)Lying triceps extension (10,8,6,4) Weighted Upright Dips (10,8,6,4)Reverse grip overhead triceps extension (10,8,6)
Overhead triceps extension (10,8)