compound exercises, i do a 4 day workout 1 day, then cardio and mma the next. i sometimes rotate exercises but for majority it looks like this
day 1
bench press 4 x 12, 10, 8, 6
incline db bench 4 x 12, 10, 8, 6
weighted dips 4 x 15, 12, 10, 8
skull crushers 4 x 15, 12, 10, 8
abs
day 2 cardio, training
day 3
squats / deadlifts, i rotate every week, 5 x 20, 15, 12, 10, 8, 4
leg press 4 x 12-10
bb walking lunges 3 x
calf raises 4 x 15-20
box jumps 4 x 25
day 4 cardio, training
day 5
clings and press 4 x 12, 10, 8, 6
db snatch 4 x 1, 10, 8, 6
upright rows 3 x 15-12
shrugs 4 x 15-10
abs
day 6 cardio mma
day 7
pull ups 4 x max ( usualy 15, 12, 10, 9)
bb rows 4 x 12, 10, 8, 6
db rows 4 x 20-10
pullovers 3 x 12-10
bb curls 4 x 15-8
day 8 rest
day 9 start over