Casey Samsel's week usually goes from Monday to Sunday.
Monday: I begin my week with glutes (heavy) 6-8 reps for 3-4 sets.
Tuesday: Shoulders (moderate) 15-20 reps for 4-5 sets.
Wednesday: Back and glutes (light) 20-25 reps for 3-4 sets.
Thursday: Legs (light-moderate) 15-20 reps for 3-4 sets.
Friday: Arms (moderate-heavy) 10-12 reps for 3-4 sets.
Saturday: I typically work whatever muscle group that isn't sore or perform 30-40 of light cardio.
Sunday: I like to rest regardless – but sometimes I find myself in the gym lifting lighter and focusing on my entire body.
I do about 1-2 hours of cardio a week. I use three separate types of cardio: high intensity, low intensity, and fasted. All three types keep me in shape year-round and help me get stage ready.