Here is my current work out just incase anybody wants to know
Monday - Arms
EZ Bar curls - 3x12,10,8
Tricep pushdowns with straight bar - 3x12
Nautilus curl machine (preacher curl machine) - 3x12
seated over head dumbbell skull crushers - 2x10,8
Hammer curls - 2x8
one arm pushdowns - 2x15
Tuesday - Legs
I hate legs to death and I have naturally big legs so I go easy on them
Leg press - 4x20
Leg curl - 3x15
Leg Extension - 3x15
Hack Squats - 2x20
Wed - off
Thursday - Chest
Peck Dek - 3x12
Incline DB bench - 3x12,10,8
Decline Bench - 3x10
High Flies 2x15
1 set pushups to failure
Friday - off
Saturday - Back and shoulders
Wide pulldowns - 4x12
Dorian rows - 3x12
reverse grip pulldowns - 3x12
T-bar rows - 3x12
DB side raises - 4x12
Shoulder press - 3x12
DB shrugs 2x10
I do cardio M-F a mixture of running miles and riding a stationary bike
These are two of my training buddies. They help me with cutting and bulking
Been trying to talk me into BB show in the fall but at 31 I just have the drive they do anymore and they are older than me.