I work out 6-7 days a week. Currently 210 at around 12-13 % body fat. Only take pre-workout and creatine. I used to take protein powder a good bit but haven't in a while. No use of gear.
On Mondays I do chest:
Flat barbell bench
Incline Hammer strength machine
Decline Hammer strength machine
Cable flies
Tuesday is back:
Lat pull-downs
Cable rows
bent over rows
face pulls
rear delt machine
Wednesday is legs:
Squats
Leg extension
One-leg curl machine
Walking Lunges
seated calves
Thursday is either a rest day or arms and shoulders.:
Lat raises
shoulder press
front raises
DB curls
1 arm cable tricep extension
DB Hammer curls
Rope pull down
Friday I do chest again:
Incline Barbell Bench
Flat DB Bench
Flies
Saturday back, arms, and shoulders. (Only shoulders if I didn't do them Thursday):
Lat pull-downs
Cable rows
bent over rows
face pulls
rear delt machine
Lat raises
front raises
DB curls
DB Hammer curls
1 arm cable tricep extension
Skull crushers
Sunday I do legs again:
Leg press
Leg extension
Lying leg curls
Seated calve raises