What kind of details are you looking for?
To be brief,
5 days a week lifting, 7 days a week cardio.
Lifting generally follows Dorian's approach of HIT, and I follow lifting with an easy 15 minutes of cardio. On my non-lifting days, I double the cardio, and generally try to stay semi-active.
My diet is as clean as possible with about a 30% 50% 20% split P/C/F.
I am hoping to compete for my first time in August in physique. I am quite tall, so that is a prohibiting factor for me to compete in bodybuilding.
chest day - basically all machines. I find that I can really focus more on pressing with my chest vs. just lifting the weight + I don't have to rack and rerack any weights. makes for a much faster workout.
shoulders - just seated laterals where you sit perpendicular on a bench so the DB's can't go all the way down - keeps tension on delts at all times. Finish with JM scrape the rack press.
have 1 day for quads, one day for hammies and glutes - hammies and glutes have really grown from all the extra attention.
etc..
lifting 5 days week
cardio=30min x 6 low intensity
M-back(width)
T-quads
W-bis, tris
TH-off
F-back(thickness)
SAT-hams, calves
SUN-off
**if I feel like doing chest, I will do it on an off day.
19 wks out masters +35 Team Universe
Looks weird not to have chest or delts in the split. They are strengths for me. Ive only done touch ups on delts before shows since 2012. And my chest workouts look like a pussy on paper, but I get a great pump, and my shoulders dont ache. And I did take a 2nd and 4th at national shows last yr, so the shoulders must be ok without training them.
How much volume are you giving ham / glutes? I like machines on chest too - I train alone so is tough to do otherwise anyway..
must be nice
hamstrings got 7 working sets, glutes got 8 last workout
are you doing glute bridges? what specifically works best for glutes?
keep it under 300 words, your responses slow my internet connection.