Routine:
Monday
Chest and Triceps
Incline Flys
Bench Press
Incline Press (finishing off each set with 10 more short reps at the full extension of the movement to hit serratus anterior)
Dips
Cable Flys
Kickbacks
Lying Triceps extension
cable pushdowns
overhead extension
Tuesday
Abs, Cardio and Martial Arts
Kneeling cable crunches (favourite exercise of ALL TIME!!!)
decline crunches, w/ obliques as well
cable side bends
weighted leg raises
15 mins HIIT - change it up, anything from treadmill, to bike, to stepper, to heavy bag work. Heavy bag work is most fun
3 hours MA training
Wednesday
Legs and Biceps
Leg extensions
leg curls
calf raises
leg press
4 exercises on that 'girl' machine, with the rotating wheel and padded arm - to work fast twitch in quads, hamstrings, abductors and adductors
Barbell curls
preacher curls
cable curls
Thursday
Cardio and Martial arts
Same deal as Tuesday, just without the abs. They're still sore
Friday
Shoulders, Back, and Abs
Front Raises
Lateral Raises
Rear Lateral raise
One arm press
Upright Row
One arm lateral raise
Dead lifts
Shrugs
back extension
kneeling cable crunches
side bends
decline crunches
weighted leg raises
Saturday
Martial arts
2 hours MA training
I'd do more on saturdays, but I get home form martial arts, on 3 hours sleep (I work LATE), and have 2 hours before I go to work. I usually nap.
Sunday
REST!!!!!!
Stretching is everyday, and I do some martial arts stuff everyday anyway, just more on tues, thurs, and sat.
Diet:
Breakfast - 2 eggs, banana/apple/orange/grapefruit, cereal, juice
Snack - Protein shake with milk
Lunch - usually tofu and vegetables with rice
snack - nuts or fruit, another shake if strapped for time
Dinner - work at night at pizza place, so dinner is usually a small pizza with mushroom, spinach, broccoli, etc, and feta/mozzarella cheese.
Snack - when I get home from work, usually nuts, crackers, cheese, or peanut butter
Supplements: multivitamin, vitamin C, whey protein
I also drink about 6 L of water a day
Main goal is to gain a little mass, but remain lean, fast and flexible for martial arts. I am 5'10", 160-165, 9-10%BF.