The Back:
A typical back routine of mine would be:

3 sets of dumbbell rows - 8 to 12 reps
3 sets of weighted pullups - 8 to 12 reps
3 sets of barbell rows or seated rows - 8 to 12 reps
3 sets of barbell or dumbbell shoulder shrugs - 8 to 12 reps

The Arms:
A typical arm routine of mine would be:

3 sets of close grip bench presses - 8 to 10 reps
3 sets of barbell curls - 8 to 10 reps
2 sets of overhead dumbbell extensions 8 to 12 reps
2 sets of incline dumbbell curls 8 to 12 reps
3 sets of tricep pushdowns - 10 to 12 reps
3 sets of cable curls - 12 reps (every other week change to bent over concentration curls)

The Legs:
A typical leg routine of mine would be:

3 sets of leg extensions - 12 to 20 reps (every couple of weeks change to barbell lunges)
4 sets of squats with feet close together - 10 to 12 reps
3 sets of stiff leg deadlifts - 12 reps
2 sets of hamstring curls - 12 to 20 reps
4 sets of seated calf raises or standing dumbbell calf raises with heels on a weight plate - 14 to 20 reps**


The Cardio
A typical cardio session for me would be:
20 minutes of machine bike/treadmill (I use a cross trainer) in the morning at low intensity/jog pace and 20 minutes of the same in the evening. More time or sessions can be added depending on your goals/results.

And Abs....

I do abs 3 times a weeks after either before or after a weight training session. I usually split my routine, so that I work my upper abs on a Monday, Lowers on a Wednesday and Obliques on a Friday.
My favourite exercises are bodyweight hanging leg raises from a pullup bar. Decline bench crunches with a weight plate held against the chest and oblique twists.

Sample Training Splits

Monday: Cardio or day off
Tuesday: Chest/Shoulders
Wednesday: Cardio or off
Thursday: Back
Friday: Cardio or off
Saturday: Legs
Sunday: Arms

or:

Monday: Chest
Tuesday: Cardio or day off
Wednesday: Back/shoulders 
Thursday: Cardio or day off 
Friday: Arms
Saturday: Legs
Sunday: Cardio or day off

Guys, I hope this give you a valuable insight into how I transformed my body. With perseverance and dedication you can do the same. I wish you all the luck on your quest for building a better body.

James Martin, Kidderminster UK

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