Well, I really can switch things up. I usually pick a routine and stick to it for 6-8 weeks. I tend to do 4 sets of 12 reps. You can do compound exercises (my favorite) where you work muscle groups that work together. You can do a push/pull routine where one day you work all of your pushing muscles, and the next day all of your pulling muscles. You can do supersets, back to back exercises, no rest, opposite muscles. It is a little more intense and you get more cardio out of it, here's an example: Bicep curl, then tricep press, rest, repeat. Shoulder press, bar dip, rest, repeat.

Here is my favorite routine. Remember, I will do this for 6-8 weeks, sometimes more, then switch to lighter weight, and higher reps.

4 sets of 12 for everything

Day 1

Shoulders: Clean and press 110lbs, Rotating Arnold press 55-65lbs dumbells, Side raises 45 lbs dumbells
Bicep: Curl 55lbs dumbells, reverse curl 135lbs on bar, big 21's 30lbs dumbells
Tricep:Reverse press 120lbs, press down 135lbs, rope press 120lbs
Back: Pullups, bent rows 65lbs dumbells, rows 65 bells, shrugs 65 bells, rope pullback on machine 60lbs, lat pulldown 155lbs, back extensions on swiss ball

Day 2

Abs: Leg lowers with medicine ball between knees, side situps, side bends with 65lbs bell, weighted crunch on swiss ball with 65lbs bell and feet close together.
Chest: Bench I mix it up. Either 20 reps with 160, or I use 185 12 times, 205 10 times, 235 once, 195 to failure
Incline press with 65 bells, Pullovers with 65bell, flys 45 lbs bells.

Day 3

Legs: Jumprope for 10 mins, Seated calf raises 65 bells on knees, standing calf raises 65 bells, standing hamstring curl 25 ankle weights, prone hamstring curl 70, single leg squats 20 pound vest and 45 bells, single leg half squat 20 vest, bulgarian split squat 55 bells, squat 230, exercycle 30 mins, eliptical 10 mins.

My alternate leg day is this: Standard box squats 60-70% 1 rep max, front squats with heels up on 1” block, wide stance box squats 60-70% 1 rep max, seated calve raises with 65lbs dumbbells on knees, standing calve raises holding 2 65lbs dumbbells, straight leg dead lift, deadlift.

I usually just do arms one day, chest the next, and either take a day off or do legs. I may only take one day off a week. Sometimes 3, but usually 2. Depending on what I am looking to accomplish cardio every other day, or every 3 days if I'm looking to gain.

As for abs, don't settle for a 6 pack, shoot for 10. The rectus abdominis has 10 distinct muscles. You should also work on you obliques (side of your abs), and intercostals (rib cage muscles). On fit people the intercostals look like fingers. You work these with pull-overs on a bench, and weighted side bends. Remember that most of your body fat is stored in your midsection, so if you have a body fat percentage over about 11 you will not see any definition. You should work on your lower back muscles to pull the skin tight around your midsection, your upper back and shoulders to pull it all "up" and make your belly tighter. The biggest thing to remember is that your abs have almost NO fast twitch muscle fiber, SO GO SLOW WHEN WORKING ABS. When you train abs, every motion will use you upper abs, so work from the bottom up. If you aren't training lower abs, you're missing out. Another thing, think of your abs like any other muscle. Would you do 100 bicep curls to work your arms? NO. You need to fatigue the muscle in as few reps as possible, so use weights as much as you can. I do 4 sets of 15, starting with leg lowers on a bench with a medicine ball between my legs. Then I do side situps with a dumbbell on one shoulder, then the other. Then side bends with a dumbbell in one hand, then the other. Then a WEIGHTED crunch on a swiss ball with my feet close together. Last, I can't think of the name, but you lay on your back with feet straight up in the air, legs straight and arms at you side, palms flat on the ground. Thrust your feet straight up in the air. It is very hard to do at first, but you'll get used to it. There are many other exercises you can do, these are the basics.





I WORK HARD, that's the key.

Use very deliberate, slow reps. This will fatigue the muscle better, without doing high reps. If you want to increase strength, do one exercise, rest 30 seconds for arms, 1 minute for legs, then do it again. 3 sets is okay, you may want to increase to 4 sets. For biceps, try big 21's. You do a curl from the bottom half way up 7 times. Then without stopping, from the top to half way down 7 times. Then without stopping do a full curl 7 times, for 21 reps.

For shoulders, do a rotating press first. Start with palms facing you, as you press up rotate your hands so that you finish with palms facing out at the top of the press. Second, do your side raises.
I would also suggest doing clean and press. You can vary this to look more like a romanian dead lift, with a press at the top, or do more of a squatting motion. Let me know if you need more details.

You should really work shoulders first, biceps second, then follow with triceps.You should do kick backs for triceps.
Remember there are three heads to the triceps, if you rotate your palm, it will switch what head you are hitting. I do one with my palm up, one with my palm down, and one with my palm to the side, in that order. Last I do a triceps press with the weight above my head.

Also, on biceps, there are two heads to the bicep. You work one with your palm down, and one with the palm up. Most people only do the latter, while over looking the former. Work curls first, then follow with reverse curls. Follow with the big 21's.

For calve raises, there are two muscles there as well. The gastroc, you use this on standing calve raises, and the soleus, seated calve raises. On pushups or bench press, your chest has three heads as well.

I like to start with incline, then flat. Follow with pullovers, then flys. I like to end my chest routine with a circuit of bar dips, and pushups. I don't know how many dips you can do, but a reverse pyramid is nice. Try 8 bar dips, then drop and to 8 push ups, rest, then 7 dips, 7 pushups, rest.... down to 1 and 1. I tend to start at about 15 dips and pushups, do what you can. I alternate occasionally with flys first, then pullovers, then incline, finish with bench. I tend to do this routine on my "box squat day" in between sets.

For pushups, moving your hands up will work more of the upper (and some shoulders), lower will work the lower (and some triceps), and in the middle will obviously work the middle. If you need specifics on any of the exercises, let me know.

For legs, single leg squats, single leg half squats, bulgarian split squats, seated calve raises, standing calve raises, hamstring curls, squats, box squats, I can suggest quite a few. Diet is key, for caloric intake, 14 calories per pound of body weight in order to lose weight. 24 calories per pound of body weight in order to gain. Eat complex carbs, brown rice, whole grain pasta and breads, and quinoa. For protein you can go as high as 1.5-2 grams of protein per pound of body weight.