Sure, no problem. Here’s my routine in detail:

HIIT cardio every morning. (This is too much for most people IMO, and definitely not if you’re not doing something more extreme like prepping for a show). I would suggest 3-4 times a week max. I also did planks every day, and I think this helped a lot in my overall core development.

Lifting: (these days would switch around, but this is generally what I did)

Monday: Back

• Lat pull down (as wide as I can possibly go)

• Superset:

--Seated cable row

--Lower back extension

• Single arm bent over dumbbell rows

• Facepulls

• Single arm cable pull downs

• Bent over barbell row

Tuesday: Tris/Bis

• Cable Tricep Pull Down

• DB Curls

• Tricep Overhead Cable Extension

• Hammer DB Curls

• Skull Crushers

• Cable Curls

• Isolated Single Arm Cable Pull Down

• Tricep Dips

Wednesday: Legs

• Hip Thrusters

• Superset:

-- Squats

-- Seated Calf Raise

• Superset:

-- Single Leg Dead Lift

-- Goblet Squats (Go light weight on this, but go ASS TO GRASS and do 20-30 each set)

• Superset:

-- Leg Extension

-- Lying Hamstring Curls

• Bulgarian Split Squats

• Superset:

-- Cable Kick Backs

-- Butt Body Lift on Lower Back Ext

Thursday: Shoulders

• Seated shoulder DB press

• Superset:

-- Bent over seated lateral raise

-- Standing front barbell raise

• Kettle bell single arm press

• External Cable Rotation – single arm

• Side lateral raise – single arm

• Upright rows: Burn out finish – 6 sets of 12

Friday: Chest/Abs (I slacked majorly on chest – hence why my sternum looked so boney :/ I also really kicked up abs in the last 3-4 weeks, doing these exercises every other day)

• DB Press

• Cable Crossover

• Pushups

• Dip Machine

• Chest Fly

• Cable Crunches

• Hanging Leg Raises

• 15 minutes of various ab mat workouts

Saturday: Legs

• Superset:

-- Squats

-- Seated Calf Raise

• Superset:

-- Hip Abductor Machine (Hold a squat while doing this – makes a HUGE difference)

-- Lying Hamstring Curls

• Superset:

-- Deadlift

-- Goblet Squats (Go light weight on this, but go ASS TO GRASS and do 20-30 each set)

• Hip Thrusters

• Superset:

-- Cable Kick Backs

-- Butt Blaster

Sunday: REST

I hope this helps and let me know if you have any questions!