youngandmean
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15-25 MIN bike warmup
Day 1 Chest and biceps
Bench press 5X5
Dumbbell incline press 3X8
Decline press 3X8
Dumbbell flys 3X8
Push press 3X5
Straight bar curls 5X5
Dumbbell curls 3X8
Hammer curls 3X8
Pull ups 10X8
Push ups 5X20
Lat pulls 3X8
Day 2 Legs and tri
Dips 10X8
Seated dips 3Xexhausion
Pull downs 4X8
Squat 5X5
Assisted squat 3X8
Skull crushers 3X8
Dead lifts 3X5
Leg ext 3X8
Leg curl 3X8
Calf raise 4X10
Lunges 3 TIMES
Close grip 3X8
Day 3 Back and shoulder
Shrugs 4X8
Shoulder press 3X8
Cleans 3X5
Front squat 3X8
Leg press 5X10
Wrist curls 3X8
Rev wrist curls 3X8
Bent over row 3X8
Cable seated row 3X8
* abs after each day
Day 1 Chest and biceps
Bench press 5X5
Dumbbell incline press 3X8
Decline press 3X8
Dumbbell flys 3X8
Push press 3X5
Straight bar curls 5X5
Dumbbell curls 3X8
Hammer curls 3X8
Pull ups 10X8
Push ups 5X20
Lat pulls 3X8
Day 2 Legs and tri
Dips 10X8
Seated dips 3Xexhausion
Pull downs 4X8
Squat 5X5
Assisted squat 3X8
Skull crushers 3X8
Dead lifts 3X5
Leg ext 3X8
Leg curl 3X8
Calf raise 4X10
Lunges 3 TIMES
Close grip 3X8
Day 3 Back and shoulder
Shrugs 4X8
Shoulder press 3X8
Cleans 3X5
Front squat 3X8
Leg press 5X10
Wrist curls 3X8
Rev wrist curls 3X8
Bent over row 3X8
Cable seated row 3X8
* abs after each day