Well it varies.

I have 6 meals a day sometimes 7, high protein, moderate carbs, low fat. The carbs I take in are longer acting carbs, like sweet potatos. I have 2-4 shakes a day.

I train 3-4 times a week and do cardio between.

Mon-back and shoulders
Wed-chest and arms
Sat- Legs
I do abs twice a week

Back
Pull downs 3 X 6-12 (pending on weight and weekly routine sometimes more reps for cutting)
Dumbell rows 3 X 12
High row Machine -or- normal row machine 3 X 6-12
Laterall raises 3 X 10
Shoulder presses 3 X 10
Bent over rear delt raises 3 X 15
Shrugs 3 X 15-20

This week I have been doing those all with 4 sets, slightly lighter weight and punching out 5-10 more reps each set, just switching it up.

Chest and Arms
Flat bench 3 X 6-10
Incline dumbell 3 X 12
Flys 3 X 12
Skull chrushers 3 X 12 with tricep bench style lift after each set for 5 reps
Tri push downs 3 X 10
Tri Extensions 3X 10-12
Barbell bicep curls 3 X 12
Preacher or reverse curl right now 3 X 10
Not sure the name of the machine but it has the extended handles and I usually do three sets and the last one a drop set

Legs
Calf raises 3 X 12
Donkey raises 3 X 15
Let extensions 3 X 8-10
Leg press or squats 3 or 4 sets by 10 X 15
Leg curls 3 X 12

Abs I use the twisting machine
a crunch machine that you use legs with
Then leg raises

Some stats

Flat bench 235lbs for 5
Incline dumbell 90lbs for 8

Squat 440 X 6 used to do 350 for 25-30 reps in highschool for football
Leg press about 950lbs for 8

Dumbell row 130's for 12-15



I do dead lift once in a while for a couple weeks at a time to shock new muscles
I was doing 350 last time

I feel I am moderately strong with some areas and lack in others, but its ok I am working on it. Im not looking to gain strength, just size and quality, that will always be my goal.

I want winni for lean mass, clen for fat loss (not fat really, but I know it helps reduce catatonic states and promotes light growth) and dbol at just 25mg a day. I dont want to use a lot of dbol so I dont bloat. Arnold and the old pros from what I heard only took 15-25mg a day. I have friends who have done dbol at both 25 and double, I feel the one who took 25 looked far better than 50, though he wasnt as big, but was deffinately not super puffy.