Malcolm's training split:
Mondays: Chest
I use 6 different exercise, do 4 sets of 12, then I'm done. I go to about 80% of my 1 rep max. On the bench I start with 225, then 315, then 475 for 10-12 reps or sometimes do 505 for 6 reps. I'll move up to 405 on the incline up to 405lbs. I do dumbbell bench with 15-20 reps because the heaviest dumbbells they have at the gym are 150lbs at the gym I train at. I also Hammer flyes and declines. Then I finish with high and low cable cross overs. I change it up from dumbbells to barbells every other week.

Tuesday: Shoulders
I really go for the burn when I'm training shoulders because I'm emphasizing separation. There are 6 or 7 different muscles in the shoulders and I want to see all of them. I do front raises, wide grip rows, Arnold presses and the Hammer shoulder press. Then come side raises to really burn them out. I also do a lot of cables and the rear delt machines to really burn everything out.

Wednesday: Quad day
This is the toughest day of the week. In pre-contest I do 4X30 reps of everything and it really kicks my ass. First I'll do single leg extensions, 30 reps each. Then 4 sets of One leg presses, starting with 1 plate and working up to 4 plates. Then I'll do Smith Machine Squats, starting with 135lbs and moving up to 405 for 30 reps - the last set is a killer. Then I will do two leg press, 18 plates, 4 sets of 30 reps. Finally I finish it with 100 reps on leg extension - dropping weight every 10 reps with the help of my training partner.

Thursday: Calves and Abs
I hate Thursdays. It tends to be my easy day, but sometimes calves are a killer. I do a lot of different things - hammer calf machine where I press out with 40 reps, moving my foot position about every 10 reps. I also use the donkey machine and vertical press machine. Then I finish with the basic seated calf machine. For abs I do lots of hanging leg raises on chin up bar, variations of crunch. I switch it up a lot for abs.

Friday: Back
This is the second toughest day of the week. I do 4 to 5 sets of chin-ups, then go to barbell rows for 4 sets of 12. On barbell rows I go up to 505 for 12 reps. Next is T-bar rows where I'll start with 5 plates and work it up to 15. Then I'll do a bunch of barbell rows - 4 sets of 15 or 20 reps. Then I work the Hammer pull down machine to train lats with 4 sets of 12 with 5 plates on each side. After that, I go to cable machine and the lat bar with a wide grip and do 4 sets of 15. I finish with 4 sets of 12 to 15 cable rows

Saturday: Arms
I used to give biceps and triceps their own day, but putting them together has worked for me very well over the past 12 months. I like to superset when I'm training arms. To warm up I use a plate loaded bicep curl machine for 4 sets of 12. Then I warm up triceps with a single rope pressdown with 4 sets of 15, working various angles. Then I'll either I go to heavy dumbbell curls with 75 lbs. 85, 95 and 100 for 10 reps. Or, I'll do barbell curls with 135lbs, 185 and then 225 barbells curls. Then I do spider curls, where you use the incline bench to put all the pressure on the delt and bicep for 4 sets of 15 with 55 or 60 lbs dumbbells. After that, it's back to tris for 3 sets of 25 dips with chain harness holding 2 plates. EZ curl bar is next where I do curl bar close grips bench press, then skull crushers, and tricep pullover (stretching to almost touch the floor) - 10, 10, 10 all in one set with as much as 205lbs. Free military curls with dumbbells on a military chair is next followed by the cable machine where I do variations of bicep curls and press downs.

Sunday: Hams and Glutes
I start with lying leg curls, then standing leg curls, then straight leg dead lifts where I go from 135 to 405 for 12 reps on each set. Walking lunges are next; 3 sets of 30 yards (15 up, 15 down) . Wide leg squats have made a big different for me. I push through my heals to work glutes and inner thighs (abductor and abductor muscles). I only go up to 500 lbs. 4 sets of 15, starting with 135.