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I train six days on and one day off. I perform 3 to 4 sets; my reps are 8 to 12 reps per set. I Love the Basic Mass Building exercises, Training Heavy with Perfect Form.

Here is my exact routine:

Monday - Back and calves

Calves

Seated calf raises - 4 sets x 10 to 12 Reps

Standing calf raises - 3 to 4 sets x 10 to 12 reps

Donkey calf raises - 4 sets x 10 to 15 reps

Kneeling calf raises - 3 to 4 sets x 15 to 25 reps

Back

Lat pullovers (hammer strength machine) - 3 sets x 10 to 12 Reps x 180lbs

Lat pull downs - 3 sets x 10 to 12 Reps x 300lbs

Bent-Over barbell rows - 3 sets x 8 to 10 Reps x 315lbs

Dead lifts - 3 Sets x 6 to 8 Reps x 455lbs

T-Bar rows - 3 sets x 8 to 10 Reps x 270lbs

Seated lo-pulley rows - 3 sets x 10 to12 Reps x 300lbs

Tuesday – Chest and Abs

Chest

Incline barbell press - 3 sets x 6 to 8 Reps x 380lbs

Flat bench press - 3 sets x 6 to 8 Reps x 380lbs

Weighted dips - 3 Sets x 8 to 10 reps x 90lbs

Incline dumbbell flies - 3 sets x 10 to 12 Reps x 70lbs

Abs

Decline sit-ups - 3 sets x 15 to 25 Reps

Rope crunches - 3 Sets x 20 Reps x 200lbs

Side bends - 3 Sets x 20 Reps

Knee raises - 3 Sets x 20 Reps

Wednesday - Hamstrings And Glutes

Hamstrings

Stiff leg dead lifts - 3 Sets x 8 to 10 Reps x 315lbs

Lying leg curls - 3 Sets x 10 to 12 Reps x 200lbs

One-legged leg curls - 3 Sets x 10 to 12 Reps x 150lbs

Seated hamstring curls - 3 Sets x 10 to 12 Reps x 115lbs

Glutes

Glute kickbacks (Hoist) - 3 Sets x 15 Reps x 40lbs

Step-downs (Gravitron machine) - 3 Sets x 15 Reps x 60lbs

Reverse lunges - 3 Sets x 12 reps x 20 lbs

Thursday - Biceps and Triceps

Biceps

Dumbbell curls - 3 to 4 Sets x 8 to 10 Reps x 60lbs

Standing preacher barbell curls - 3 Sets x 12 Reps x 80lbs

Standing barbell curls - 3 Sets x 8 reps x 135lbs

Hammer curls (D-bells) - 3 Sets x 10 Reps x 60lbs

Concentration curls (D-Bells) - 3 Sets x 15 Reps x 25lbs

Triceps

Press downs - 3 Sets x 12 Reps x 200lbs

Close-grip bench press - 3 Sets x 10 Reps x 275lbs

Seated tricep extensions (E-Z bar) - 3 Sets x 10 Reps x 225lbs

Dumbbell kickbacks - 3 Sets x 12 Reps x 25lbs

Calves - Same as Above

Friday - Quads and Abs

Quads

Leg extension - 4 Sets x 15 Reps x 120lbs

Squats - 3 Sets x 8 Reps x 405lb or Substitute

Front squats - 3 sets x 12 Reps x 275lbs

Leg press - 3 Sets x 12 Reps x 1,870lbs

Lunges - 3 Sets x 12 Reps x 85lbs

Hack squats - 3 Sets x 12 Reps x 270lbs

Abs - Same as Above

Saturday - Calves and Shoulders

Calves - Same as Above

Shoulders

Upright barbell rows - 3 Sets x 12 Reps x 135lbs

Or Dumbbell presses - 3 Sets x 10 Reps x 1oolbs

Standing military presses - 3 Sets x 8 Reps x 185lbs

Side-laterals (dumbbells) - 3 Sets x 12 Reps x 50lbs

Behind-neck presses - 3 Sets x 8 Reps x 275lbs

Bent-over laterals (D-Bells) - 3 Sets x 12 reps x 40lbs

Front raises (D-Bells) - 3 Sets x 12 Reps x 40lbs

There it is, plain and basic, nothing fancy...Old School. When I am preparing for competition, I include Cardio six days a week 45 to 60 minutes a day. I use a combination of the Stationary bike, Stair climber and Treadmill.