Day 1

 Chest

Day 2

 Back

Day 3

 Hamstring and Gluts

Day 4

 Delts
Day 5
Arms
Day 6
Quads
Day 7
Rest or some type of cardio or outdoor activity like hiking or biking.
Here is my typical training split:

My workouts can change frequently, and sometimes my work schedule interferes, but I usually stick pretty close to it. I try to do some type of cardio everyday for at least forty-five minutes, but when preparing for a show it grows to a whopping 1 1/2 to 2 hours!

I try to work Abs about two or three times a week, and I usually work my calves only when I am preparing for a show.

There is that occasional day when I just don't feel like working out, so I don't because it's my body's way of saying it's tired.

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My typical day starts early. I wake up most mornings between 5 and 6 am. I work a ten-hour shift as a police officer and go to the gym as soon as I am off duty. When preparing for a show, I wake up by 4 am to do cardio work before starting my shift.