I have recently begun training with a friend who is sharing her tips from IFBB champ, Nicole Wilkins.
Here's an example of what a weekly workout looks like: (courtesy of bodybuilding.com)
Terms to know:
Triset - Three exercises are performed consecutively without any rest.
Giant set- Four or more exercises are performed consecutively without any rest.
- Dumbbell Shoulder Press: 3 sets of 10 reps
- One-Arm Cable Lateral Raise: 3 sets of 10-15 reps
- Upright Barbell Row: 3 sets of 15 reps
- Plate (35 lb) Front Raise: 3 sets of 15 reps
- Rear Delt Raise: 3 sets of 10-15 reps
Tri-set:
- Dumbbell Incline Chest Press: 3 sets of 15 reps
- Standing Dumbbell Curl: 3 sets of 15 reps
- Seated Two-Arm Dumbbell Triceps Extension: 3 sets of 15 reps
Tri-set:
- Standing Cable Flyes: 3 sets of 15 reps
- Cable Straight-Bar Curl: 3 sets of 15 reps
- Cable Rope Pushdown: 3 sets of 15 reps
Tri-set:
- Pushups: 3 sets to failure
- Machine Preacher Curl: 3 sets of 15 reps
- Bench Triceps Dip: 3 sets of 15 reps
- Box Jump: 3 sets of 1 min (30 sec rest)
- Bench Step-up (holding 15 lb dumbbells): 3 sets of 15 reps
- Leg Presses (one leg at a time): 3 sets of 15 reps
- Switch Split Jumps on each leg: 3 sets of 20 reps, 30 sec rest
- Leg Extension: 3 sets of 20 reps
- Lying Leg Curl: 3 sets of 15 reps
- Stiff-Legged Deadlift: 3 sets of 15 reps
- Wide-grip Pull-up (unassisted): 3 sets of 10 reps
- Seated Close-Grip Cable Row: 3 sets of 15 reps
- Lat Pulldown: 3 sets of 15 reps
- Bent Over Barbell Row: 3 sets of 15 reps
- Pullover With Straight Bar: 3 sets of 15 reps
Giant set:
- Military Press: 4 sets of 20 reps
- Upright Barbell Row: 4 sets of 20 reps
- Dumbbell Lateral Raise: 4 sets of 20 reps
- Standing Rear Delt Dumbbell Flyes: 4 sets of 20 reps
Cardio is done daily, 6 days a week, and usually involves one of the following: interval sprints, intervals on the elliptical, or interval cycling for 30-45 minutes post-strength training workout.
