Okay here it is, my old one was...

Mon-Chest
tues-Back
wed- Legs
Thurs-Arms
Fri-Shoulders/Traps

New N' Updated

Mon - Chest/Triceps
Tues - 30 Min Abs
Wed - Back/Biceps/Forearms
Thurs - 30 Min Abs
Friday - Legs/Shoulders


Monday Workout
Chest
Incline Dumbells 3 sets
Close Grip Bench 3 sets
Flat Bench 3 sets

Triceps
Skull Cruchers 3 sets
Pull Downs 3 sets
Dips 3 sets



Wednesday Workout
Back
Smith Machine Shrugs3 sets
Dumbell Shrugs 3 sets
Upright rows 2 sets
Pull Downs 3 sets
Rows 3 sets
Dumbell Rows 3 sets
Hyper Extensions 3 sets

Biceps
Free Weight Curls 3 sets
Machine Curls 3 sets
Straight Bar Curls 3 sets



Firday Workout
Legs
Hamstring Curls 3 sets
Squats 3 sets
Legs Press 3 sets

Shoulders
Military Press 3 sets
Straight Arm 3 sets
Laterall Raises 3 sets
Bents Over Laterall Raises 3 sets [/i]


All of my sets are of 6-8 reps with heavy weight, if you have any input on my new routine please feal free to help.