My Current Workout Routine.

 The following workout plan I got from bodybuilding.com LINK
Sample Workout Plan For Figure Contest Preparation

Day 1 - Back, Abs.

• Reverse Grip Wide Cable Row
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Barbell Row
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Wide Grip Lat Pull Down
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Back Extensions (add weight)
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
• Stability Ball Crunch
  Set #1: 15-20 reps
  Set #2: 15-20 reps
  Set #3: 15-20 reps
• One-Legged V Sit *
  Set #1: 30 reps (switch lead leg at 15)
  Set #2: 30 reps
  Set #3: 30 reps
• Lying Leg Raises
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• 30 Minutes Cardio Following Weights.

Day 2 - Legs, Calves

• Smith Alternating Reverse Lunge
  Set #1: 15 reps (each side)
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 10 reps
• Smith Wide Squat
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
  Set #4: 10 reps
• Step-Ups
  Set #1: 15 reps (each side)
  Set #2: 12 reps
  Set #3: 10 reps
• Lying Leg Curl
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
• Standing Calf Raise
  Set #1: 20 reps
  Set #2: 15 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 15 reps

Day 3 - Chest, Biceps, Abs.

• Incline Smith Bench Press
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Pushup With Feet On Stability Ball
  Set #1: 10-15 reps
  Set #2: 10-15 reps
  Set #3: 10-15 reps
• Incline Flye
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Incline DB Alternating Curl
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• EZ Bar Curl
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Reverse Crunch
  Set #1: 20 reps
  Set #2: 20 reps
  Set #3: 20 reps
• Hanging Straight Leg Raise
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• Scissor Kicks
  Set #1: 35-40 reps (total)
  Set #2: 35-40 reps
  Set #3: 35-40 reps

Day 4 - Shoulders, Triceps.

• Arnold Press
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  Set #5: 6 reps
• Standing Bent-Over DB Lateral Raise ***
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• One-Arm Cable Lateral Raise ****
  Set #1: 12 reps
  Set #2: 10 reps
  Set #3: 8 reps
  Set #4: 6 reps
• Rope Press Downs
  Set #1: 15 reps
  Set #2: 12 reps
  Set #3: 10 reps
  Set #4: 8 reps
  
• Assisted Dips
  Set #1: 10-15 reps
  Set #2: 10-15 reps
  Set #3: 10-15 reps
• Bicycle
  Set #1: 30 reps
  Set #2: 30 reps
  Set #3: 30 reps
• Straight Leg Crunch
  Set #1: 25 reps
  Set #2: 25 reps
  Set #3: 25 reps
• Lying Leg Raise
  Set #1: 15 reps
  Set #2: 15 reps
  Set #3: 15 reps
• 30 Minutes Cardio Following Weights. 

I have altered it a little bit and have omitted the rest days in between.  If you have any questions about fitness and health please let me know and I will answer/research it and post my findings!

Thanks for visiting.
BE FIERCE!

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Adjective:

Having or displaying an intense or ferocious aggressiveness. (of a feeling, emotion, or action) Showing a heartfelt and powerful intensity.