All of the exercises listed below are 2 sets of 6 reps unless stated otherwise. I alternate calves and abs; 1 week doing abs 3 times and the next week doing calves 3 times. Three weeks before a contest, I do a higher number of reps to avoid injury. My workout is 5 days on and 2 days off, it also depends on what's going on in my life that week. I also do 20 minutes of cardio after each workout for my health. If i am dieting correctly, i do not need to do much cardio for a contest.

Day 1 (chest, biceps, forearms and calves)

Chest Incline press Flat wide bench Decline press Hammer strength flat press Pecdec machine Incline dumbbell flyes Cable crossovers Dips	Biceps Dumbbell curls Hammer curls Preacher curls Concentration curls Cable curls
Forearms Dumbbell wrist curls Reverse dumbbell wrist curls	Calves Seated machine 4 sets, 15 reps Standing machine 4 sets, 15 reps

Day 2 (back, triceps and abs)

Back Hammer strength row machine One arm rows Pullovers Front cable pull-downs Medium grip pull-downs Pull-ups Seated cable rows Low lat machine Hyper extensions	Triceps One arm behind the head dumbbell tricep extension Kickbacks Tricep push downs One arm reverse cable press downs Reverse bench press
Abs Seated leg raises 3 sets, 20 reps Ab machine 3 sets, 20 reps

Day 3 (quads and calves)

Quads Leg extensions Squats Front squats Leg press V-squat machine toes pointed out feet wide V-squat machine feet an inch apart

Day 4 (shoulders, traps and abs)

Shoulders Hammer strength shoulder press Behind the neck barbell press Side dumbbell lateral raises Front dumbbell lateral raises Rear dumbbell lateral raises Rear lateral machine Upright rows

Traps Barbell shrugs Reverse barbell shrugs Hammer strength machine shrugs

Day 5 (hamstrings and calves)

Hamstrings Seated hamstring curls Lying hamstring curls Standing hamstring curls Inner thigh machine Outer thigh machine Smith machine Stiff legged dead lifts Walking dumbbell lunges Glut machine 3 sets, 12 reps

2007 WORKOUT ROUTINE STARTING 06/07 (I HAVE DECIDED TO CHANGE MY NORMAL WORKOUT ROUTINE I AM BORED AND IT IS IMPORTANT TO CHANGE THE EXERCISES SO THE MUSCLES DON'T ADAPT TO THE SAME OLD STUFF)

Day 1 (CHEST, SHOULDERS, ABS)

CHEST

INCLINE DUMBBELL PRESS 140X6

FLAT DUMBBELL PRESSES 150X6

INCLINE BARBELL PRESS 315X6

BENCH PRESS 315X6

DECLINE BARBELL PRESS 375X6

INCLINE DUMBBELL FLYS 100X6

PECDEC MACHINE 240X6
CABLE CROSSOVERS 120X6

DIPS BODYWEIGHTX6

SHOULDERS

DAY 2 ( BACK, TRAPS, CALVES)

BACK

HAMMER STRENGTH ROW MACHINE 540X6
ONE ARM ROWS 150X6 REVERSE BARBELL SHRUGS 500X6
HAMMER STRENGTH PULL DOWN MACHINE 315X6 HAMMER STRENGTH SHRUGS 630X6
HAMMER STRENGTH PULLOVER MACHINE 315X6

SMITH MACHINE BENT OVER ROWS 230X6

MEDIUM GRIP PULL DOWNS 210X6

SEATED CABLE ROWS 210X6

LOWER LAT MACHINE 400X6

HYPER EXTENSIONSBODYWEIGHTX12

LOWER BACK MACHINE 200X6
PULL UPS BODYWEIGHTX6

TRAPS
BARBELL SHRUGS 550X6
REVERSE BARBELL SHRUGS 550X6
HAMMER STRENGTH SHRUGS SEATED 450X6
HAMMER STRENGTH SHRUGS STANDING 650X6

DAY 3 (QUADS AND ABS)

LEGS

LEG EXTENSIONS 270X6

FRONT SQUATS 375X6

SQUATS 375X6

LEG PRESS HORIZONTAL 1000X6

ONE LEG LEG PRESS HORIZONTAL 500X6

V-SQUAT FEET TOGETHER 500X6

V-SQUAT TOES POINTED OUT 500X6

GLUT MACHINE 150X6

DAY 4 (BICEPS,TRICEPS,FOREARMS,CALVES) (ARMS SUPER SETED)

BICEPS

DUMBBELL CURLS 65X6

REVERSE BARBELL CURLS 110X6
DUMBBELL PREACHER CURLS 55X6

INCLINE DUMBBELL CURLS 45X6

2 ARM CABLE CURLS 100X6

TRICEPS
LYING DOWN TRICEP EXTENSIONS 65X6
DUMBBELL KICKBACKS 55X6
PUSH DOWNS 120X6
ONE ARM REVERSE CABLE PUSH DOWNS 70X6
REVERESE BENCH PRESS 335X6

FOREARMS

SEATED DUMBBELL WRIST CURLS 65X6
REVERSE SEATED DUMBBELL CURLS 55X6

DAY5 (HAMSTRINGS,ABS)

HAMSTRINGS

SEATED HAMSTRING CURLS 135X6

LYING HAMSTRING CURLS 180X6
STANDING HAMSTRING CURLS 120X6
INNER THIGH MACHINE 320X6
OUTER THIGH MACHINE 280X6

HAMMER STRENGTH LEG PRESS TOES OFF PLATFORM 320X6

BARBELL LUNGES 225X6

STIFF LEGGED DUMBBELLS 150X6