Varies
Today for instance
MONDAY 10 FEB 2013 SHOULDERS. Seated BB PRESS Top of Head, 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 3, 70 x 1. 6" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 3, 70 x 1. 4" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2, 70 x 2, 2" above chest High Incline 20kg x 6, 30 x 4, 40 x 4, 50 x 4, 60 x 2. 1. Seated DB PRESS 6kg x 8, 20 x 10 x 4.
Superset REARS Reverse PEC Dec and Cable to Face 6 sets, cable side Delts 6 Sets. Close GRIP Bench TRICEP 20kg x 10, 30 x 10, 40 x 10, 60 x 6, 80 x 4, 90 x 1 x 2. 10kg on bands per side + 20kg x 8, +30, 16kg on bands per side +20kg x 6, + 30 x 6, 40 x 5, +50 x 5, +60 x 3. DONE
DEADLIFT SUNDAY 09 FEB 2014. 20kg x 10, 60 x 10, 80 x 4, 100 x 2, 120 x 1, 130 x 1 x 6, 120 x 2 x 4, 100 x 3 x4, 60 x 10 Knees. HS 45 Deb Leg Press 20kg x 12, 40 x 12, 60 x 12, 80 x 12, 100 x 12, 120 x 12, 140 x 12, 160 x 10, 180 x 8, 200 x 6. DROP Set 200/180/160/140/120/100/80/60/40/20 x 4. DONE. Not bad considering 5 hours sleep and a big night.
FRI 07 FEB 2014, CHEST DAY.
DECLINE Barbell 20kg x 10, 40 x 10, 60kg x 5, 80 x 4, 100 x 2, 110 x 1, 120 x 1, 100 x 3. FLAT Bench Barbell 20kg x 10, 40 x 10, 60 x 8, 80 x 4, 90 x 3, 100 x 1, 110 x 1, 120 x 1 (little help), 100 x 2.
INCLINE Dumbell 10kg x 5, 20 x 8, 30 x 6, Drop Set 30/22/18/12/8 x 5. Flat Bench Barbell Weights on ends of bar and 10kg on bands per side + 20kg x 8, + 30kg x 6, + 40kg x 6. 15kg on bands per side +20kg x 6, + 30 x 6, +40kg x4, +50kg x 4 , +60kg x 4. Dumbell Flys 10kg x 5, DUCK SQUATS 20kg, 30k, 40kg. DONE.
THURSDAY 06 FEB 2014 ARMS
TRICEPS: Close Grip Bench 20kg x 10, 30 x 8, 40 x 8, 50 x 6, 60 x 4, 70 x 4, 80 x 3, 90 x 2, 100 x 1 x 2. Close Grip with Bands/Weight
30kg x 6, 40 x 6, 50 x 6, 60 x 4, 70 x 4, 80 x 4, 90 x 3. SUPERSET Cable pulldowns/Dragdowns 6 sets. BICEPS: Standing BB curls 20kg x 10, 30 x 8, 40 x 5, 45 x 3, 40 x 5, 30 x 5, 20 x 5. HS Bicep curl Machine 6 Sets, JESUS curls 6 Sets. 100 metre Tyre Flip. DONE
WEDNESDAY 05 FEB 2014 QUADS. BB Normal 20kg x 10, 40 x 10, 60 x 8, 80 x 6, 90 x 4, 100 x 3, 105 x 1, 110 x 1, 115 x 1, 120 x 1. 3 SEC Pause Squats A2TG 20kg x 3, 40 x 3, 60 x 3, 80 x 3, 90 x 2, 100 x 1. FRONT SQUATS Without straps 20kg x 4, 60 x 4, 80 x 3, 90 x 1. BOX SQUATS Tried no rocking from bottom as much as I could 20kg x 5, 40 x 4, 50 x 4, 60 x 3, 70 x 3, 80 x 3, 90 x 2, 100 x 1. DONE.
TUES 04 FEB 2013 BACK DAY.
HS PULL DOWN per side 10kg x20, 20 x 10, 30 x 10, 40 x 10, 50 x 8, 60 x 6, 70 x4 x 2, 60 x 6, 40 x 8 x 3. CLOSE GRIP T-Bar ROWS 10kg x 8, 20 x 4, 30 x 4, 40 x 4, 50 x 5, 60 x 4 x 2, DROP 60/50/40/30/20/10 x 4. LONG ROW PULLEY 5 x 8, SPEED FLAT BARBELL BENCH 20kg x 10, 40 x 10, 60 x 10, 80 x 4, 10kg on bands per side + 20kg x 8, + 40kg x 8, + 50kg x 6, +60kg x 4. FARMERS CARRY x 30 metres each 40kg, 60kg, 80kg, 100kg, 120kg, 140kg No straps used which I am pleased with. DONE.
Average week
But that's the minimum I would do.
If you have seen my training log, that's not an inflated workout, I have a go.