Weight Training: 3 time a week

Monday: Back/Biceps

Pull ups 4 sets of 5 (unassisted)
Lat Pull Downs 3 sets of 8-10
One armed dumbbell rows 3 sets of 8-10
seated rows 3 sets of 8-10
bicep curls 3 sets of 8-10
hammer curls 3 sets of 8-10

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8-10
Dips 3 sets of 8 (unassisted)
Shoulder press 3 sets of 8-10
pec deck flyes 3 sets of 8-10
chest press 3 sets of 8-10
skull crushers 3 sets of 8-10

Fri: Legs
Squats (ass to grass) 3 sets of 8-10
Deadlifts 3 sets of 8-10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10

For ABS,... I don't do any traditional ab work like sit ups, but I do work my abs hard all the time.  I hold my abs/core tight during ALL weight training exercises. Deadlifts and pull ups really work my abs the best. (I don't recommend using the assist feature for pull ups, I see too many people ride it like a Disney Land ride and it makes it way too easy to put in zero effort which produces zero results)


Cardio 5x a week for 30 minutes (usually an exercise video)

I use the exact same method all year round, of lifting as heavy as I possibly can and I don't overcomplicate things.. If I can get to 10 reps without struggle, I will increase the weight.  How much is heavy?  Heavy is whatever is a challenge for you, so it doesn't matter to you how much anyone else is lifting.   If you grab a 5 pound dumbbell and you can very easily curl it 10 times,.. that means that it is not heavy for you.  Keep increasing the weight until by the time you get to your 10th rep, it is a BIG struggle.  That means you just challenged your muscles and you will make progress, but if you are a woman, you WILL NOT get big muscles.

What works for me is not finding some miracle workout program, but doing my program CONSISTENTLY, putting in a lot of effort when I'm there, and never skipping a session. Any program can be improved but without consistency, I would not see any results.  I'm sure everyone knows someone who goes to the gym all the time but that person doesn't look fit at all.  That is because of eating poorly.

Also, no matter how consistent I am with my work out program, it is only about 10 percent of the picture. So it wouldn't even matter how consistent my working out was if I was eating crap all the time. Eating right is the best way for me to see my hard work pay off.

When it comes to weight training,  many people like to specialize in overcomplicating it.  There are a few ways you can break up your training program,.. by doing a 'bodypart split' (my workout listed above) or  'full body workouts'.   For crying out loud, just pick one of them and do it consistently, or even switch up whenever you feel like it.  It's just a matter of personal preference because THEY BOTH WORK GREAT if done consistently.   Neither method will work at all if if is not done consistently each week.  So just pick a routine and get to work.  Overanalyzing your fitness routine is not going to make any progress for you, doing the workout will.