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Some info. on My Training

I train three times a week, for an average of an hour and 15 minutes per session. I hope to achieve a physique that is lean, athletic and muscular, yet not too bulky. My favourite part is my deltoids (shoulders). I train them every session.
My workouts consist of one which is more upper body focused and another which focuses more on the legs, especially glutes (to get a nice tight butt) and calves (the best that I can have given my genetics!)... I work these sessions alternately in addition to my weaker body parts' exercises* which I do on every workout.

Session 1: Upper body

• 3-5 sets of Standing Dumbbell Presses (Deltoids / shoulders)
• 4 sets of Flat Dumbbell Flyes (Pectorals / Chest muscles)
• 3 sets of Dumbbell Rows (Lats / Back)
• 4 sets of T-Bar Rows (Lats / Back)

Session 2: Lower body

• 3-5 sets of Standing Dumbbell Presses (Deltoids / shoulders)
• 5 sets of Deadlifts (Glutes / Butt)
• 4 sets of Seated Calf Raises (Calves)

*Weaker body parts:

• 3 sets of Dumbbell Wrist Curls - palms up (Forearms)
• 3 sets of Dumbbell Reverse Wrist Curls - palms down (Forearms)
• 6 sets of Leg Lifts (lower abs)

I eat five or six times a day, smaller meals, starting with about three
quarters of a liter of fruit juice every morning and train entirely at home.
This save money and commuting time and you retain your privacy too.
I don't do cardio because I hate it. I watch my diet (but not religiously!)
so my bodyfat usually hovers around 13%... So far, this works for me ;-)