Here is the offseason plan I have been doing since last month. I have really made some nice gains in muscle density and strength.

Monday- Chest/triceps (2 exercises for tris) 3 x 10

Bench Chest Press

Dumbbell Incline Press

Dumbbell Chest Fly or Dumbbell Incline Chest Fly

Close-grip Bench Press

Pushdowns

Abs

Cardio 30 mins

Tuesday- Back/biceps (2 exercises for bis) 3 x 10

Chins

Underhanded Bent-over Row

Lat Pull down

E-Z Barbell curl

Hammer curl or Bicep curl w/ Twist

Wednesday-off

Thursday- Legs 3 x 15 (I train my legs for endurance because I have a lot of mass already!)

Barbell Squat

Lying Leg Curl or Lunges

Stifflegged Deadlift

Step-Ups

Calf Machine

Cardio 30 mins

Friday- Shoulders/Traps

Barbell Press 4 x 8

Military or Arnold Press 4 x 8

Upright Row 4 x 8

Side Laterals 4 x 8

Abs

Cardio 30 mins

Now since I am cutting for this shoot I added two 45 min sessions of cardio and one extra abs workout on my non training days.


As for Current Supps:
Dymatize Whey Protein w/ Now Dextrose
BCAA
Pure Form Glutamine Powder
High Potency Multi Vitamin
GNC Omega Sports Complex
Liquid L-Carnitine
Lipo-6