Like i say, thats an old routine: My latest one is thus:

Monday = Chest & Triceps (1hr 10 mins)
Rower (warm-up) 1177
1000meters. (5mins ish)

Flat dumbbell press
24kg x10 1sets
28kg x8 1set
32kg x8 2sets

Incline dumbbell flys
12kg x 12 1set
14kg x 10 1set
16kg x 8 1set

Incline dumbbell press (30degrees)
26kg x8 1set
28kg x8 1set

Single dumbbell overhead extension, both arms:
20kg x8 1set
22kg x8 1set
24kg x8 1set

DB Kickbacks
16kg x8 1sets
18kg x8 1set

Triceps Pushdown:
35kg x8 1sets
38kg x8 1sets
41kg x6 1 set
28kg x8 to failure

Pecdec
80kg x8 1set
100kg x8 1set

Seated Chest Press:
60kg x8 1set
75kg x8 1set
85kg to failure

Bench at home:
77.5kg x8 2sets

Rower
2000meters. (9min 21sec PB)

Bike or Treadmill to cooldown
5mins



Tuesday = Legs & forearms (1hr 15mins)
Rower (warm-up)
1000meters. (5mins ish)

Dumbell Squats:
28kg x10 1set
36kg x8 1set
40kg x8 1set

Leg press. Horizontal:
130kg x8 1set
150kg x8 1set
170kg x8 1set
190kg x8 1set
Fall back down to 120 and rep to failure…

Leg extension machine (up)
75kg x8 1sets
90kg x8 1sets
100kg x7 2sets

Leg extension machine (down)
60kg x8 1sets
75kg x8 1set
90kg x8 1set
100kg x6 1set

Adductors:
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets

Abductors
125kg x10 1sets
140kg x10 1sets
150kg x15 3sets

Alternating Hammer Curls
12kg x10 1set
14kg x10 1set
16kg x10 2sets

Standing Dumbell Wrist Curls
20kg x10 2sets
22kg x10 1set
24kg x10 1set

Overhand Dumbbell Wrist curls:
10kg x8 2sets

Underhand Dumbbell Wrist curls:
10kg x10 1set
12kg x8 2sets

Rower
2000meters. (9min 21sec PB)

Bike or Treadmill to cooldown
5mins



Friday = Back, Calves & ABS (45mins)
Rower (warm-up)
1000meters. (5mins ish)

Pull Ups:
40kg x8 3sets

Bent over Dumbbell rows (Palm in)
32kg x8 1set
38kg x8 1set
40kg x8 2sets

Lat pull downs seated
55kg x8 1sets
70kg x8 1set
80kg x8 1set

Upright rows on cable machine:
24kg x8 1set
35kg x8 1set
38kg x8 1sets

Calve press.
100kg x10 1sets
140kg x10 1sets
180kg x10 1 sets
200kg x10 to failure. (3sets+)
Fall back down to 140 and rep to failure…

Adominals
2 sets 50 crunches (decline if possible)
1 set 20 crunches holding a 10 kg weight

Rower
2000meters. (9min 21sec PB)

Bike or Treadmill to cooldown
5mins



Saturday = Shoulders & Biceps (1hr 20mins)
Rower (warm-up)
1000meters. (5mins ish)

Shoulder Press
45kg x 8 1set
55kg x8 1set

Seated Dumbbell press
22kg x8 1set
26kg x8 1set
28kg x6 1set

Shrugs:
36kg x12 1set
40kg x8 2set

Standing Side Lateral Dumbbell Raises
10kg x1201set
12kg x8 1set
14kg to failure

Front lateral raises
12kg x8 1set
14kg x8 1set
16kg to failure

Bent over lateral raises
12kg x8 1set
14kg x8 to failure

Bicep curls (concentration)
12kg x10 1set
16kg x10 1sets

Bicep curls (Preacher)
18kg x8 1set
20kg x4 1set
12kg to failure

Rower
2000meters. (9min 21sec PB)

Bike or Treadmill to cooldown
5mins

Nice to see some improvements there too....