Here are my actual gym routines for each body part.  I follow the old Dorian Yates training schedule of 2 on 1 off training roughly every 6 days.  Sometimes I do take the 7th day off too depending on how my body feels and how easily I can detach myself from what I am doing on that seventh day.  I also do a hybrid of Dorian’s HIT and of course Hany Rambod’s FST-7 program.  Also I stretch for roughly 10 minutes before I hit the weights and also do about a 5 minute warm-up on a treadmill or bicycle.  Do not have to go balls to the wall with the equipment for those 5 minutes.  You are just trying to get blood flow going in the body.  

Every so often I will post this routine back up, but I will never post it with weights since I am not a weightlifter.  I am a bodybuilder who uses the weights to build my body.

Day 1–Chest/Biceps

Incline DB Presses (alternate with Hammer Strength Incline)

2×12 (warm-ups)

1×8 (normally to failure if I have a training partner that day or rest pause with negatives for a couple extra reps bringing my total to 12)

Incline DB Flyes

2×12 (warm-up)

1×8

Pec Dec or Cable Crossovers

1×12 (wu)

1×10

Machine Bench Press

7×12 (use roughly 75-80% of total wight)

Hammer Curls (also focus on forearms)

2×12(wu)

1×10

Barbell Curls w/camber bar

2×12

1×8

Seated Incline Curls

1×12 (wu)

1×12

Spider Curls

7×12

Day 2 Legs (On leg day I will split the legs into Quads and then Hams.  Between the muscle groups I take about a 10 minute break to allow my legs to rest and take in some much need BCAA’s to get some fuel back into my body)

Quads

Leg Ext 

3×12 (wu)

1×12

Leg Press

2×12 (wu)

2×10

Machine Squats (I normally will use a machine for squats since leg days I am by myself)

3×12 (wu)

1×12

Leg Ext (one legged)

7×12

Hams

Seated Leg Curls

2×12 (wu)

1×12

Lying Leg Curls

2×12 (wu)

1×12

Stiff Legged Deadlifts

1×12 (wu)

1×12

One Leg Curls

7×12

Calves

Standing

7×12

Seated

7×12

Day 3 off (cardio only this day)

Day 4 Shoulders/Triceps

Side Delt Raises (I do these first to stress the delts out since they are fresh)

2×12 (wu)

1×12

DB/Machine Presses

2×12 (wu)

1×10

Front Raises

1×12 (wu)

1×10

Machine side raises or English raises (I alternate them)

7×12

Rear Delts

Rear DB

2×12 (wu)

1×10

Reverse Pec Dec 

1×12 (wu)

1×10

High Pulls

7×12

Shrugs

DB side shrugs 

2×15

DB Front Shrugs 2×15

Triceps

Alternating pressdowns 

2×40 (wu)

1×40

One arm pressdowns

2×12 (wu)

1×10

One arm db raises

1×12 (wu)

1×10

Tricep Pressdowns

7×12

Day 5 Back

Wide Grip Pull Ups

4×12 (bodywieght)

Underhand Grip Pulldowns

2×12 (wu)

1×10

One Arm Row

2×12 (wu)

1×10

T-Bar Row or Underhand Barbell Row

1×12 (wu)

1×10

Deadlifts (every other week)

2×10 (wu)

1×8

Low Pulls (hold each rep for a count of two)

7×12

Day 6 Off

Day 7 repeat workouts (or take it off if your body needs it)