This is neils typical workout, he changes his workouts every 1-2 months to avoid sticking points.you should consult your physican before starting any exercise program. each bodypart should be streched and warmed up properly before starting working sets, most sets  are done to failure, use a spotter! below is his current routine 

 

 

 

INCLINE BARBELL PRESSES  3 X 6-8

FLAT DUMBELL PRESSES     3 X 6-8

INCLINE DUMBELL FLYES     3 X 8-10

CABLE CROSSOVERS          2 X 10-12

 

STANDING CALVE RAISES    3 X 15-20

SEATED CALVE RAISES       3 X 15-20

NECK BRIDGES                  4 SETS

 

TUESDAY  Back and abs

 

WEIGHED CHINS               3 X 8-10

BARBELL ROWS                3 X 6-8

PULLDOWNS TO FRONT     3 X 8-10

SEATED PULLS                 3 X 8-10

DEADLIFTS                      3 X 6-8

 

CRUNCHES                      5 X 35-50

 

 

WEDNESDAY - Quads, Hamstrings

 

SQUATS                         3 X 6-8

LEG PRESSES                  3 X 6-8

LEG EXT                         3 X 6-8

LYING LEG CURL               5 X 6-8

 

THURSDAY  Shoulders, traps, Neck

 

SEATED BARBELL PRESSES  3 X 6-8

SEATED ARNOLD PRESSES   3 X 6-8

STANDING SIDE LATERALS   3 X 8-10

BENT OVER LATERALS         3 X 8-10

 

BARBELL SHRUGS               3 X 6-8

DUMBELL SHRUGS              3 X 6-8

NECK BRIDGES                  4 SETS

 

FRIDAY  Biceps, Triceps, forearms

 

SKULLKRUSHERS                3 X 6-8

WEIGHED DIPS                  3 X 8-10

PUSHDOWNS                    3 X 8-10

KICKBACKS                       2 X 10-12

 

BARBELL CURLS                 3 X 6-8

ALTERNATE DUMBELL CURL  3 X 6-8

PREACHER CURLS               3 X 8-10

CONCENTRATION CURLS      2 X 10-12

 

REVERSE CURLS                 3 X 15-20

FOREARM CURLS                3 X 15-20

 

SATURDAY   OFF

SUNDAY      OFF

 

Cardio is done 3 times a week 30 -45 mins.

 

Supplements used - Whey protein,Creatine,Glutamine, Aminos.

 

 

arms      19 1/2"

chest     49"

waist      34"

thigh      26"

bodyfat  14%