I will give an example of my workouts, I change them all the time, because I will never let my body get used to any one routine.

I’ll train 6 days a week and train every bodypart once a week, sometimes when some part needs more attention I change the schedule and train it twice, both times with different movements.

My Split:
Monday: Shoulders/Abs
Tuesday am: quads    pm: hams/calves
Wednesday: chest/abs
Thursday: rest
Friday: Back/calves
Saturday: arms/abs
Sunday: rest

I like high intensity training, short breaks and no longer then 45 minutes.

I have a great buddy, who I can trust and that will help me to go heavy.
My repetitions and sets change every 4 to 6 weeks. Sometimes I train 20 to 50 reps with a lot of weight and my buddy stimulates to go on with heavy weight. Also we have periods we train reps between 8 and 12. Just don’t let your body get used at something and try to shock it all the time, that will stimulate growth. I don’t believe in “not going above 12 reps” If I believed in that then I think I would be very small. I’ve seen that my body grows and get rounded because of the high repetitions together with the heavy weights.

When I am off-season to build up, I train 4 to 5 times and take more rest.

Cardio is something I always do, when I am preparing 7 times a week and off season about 4 times. For me it helps to stimulate the blood flow and blood has everything your body needs, it is in the blood.

Preparing I will do it on a empty stomach, only take some BCAA’s, that will protect my muscles from breaking down.