[Kam]

199.9 lbs, b/f 19%, 5'9
3200 cals a day, mwf .5 miles pre, 1.5 miles average pwo.
40/40/20
was doing 3x20 per, now going with 4x12 with exhaustion final rep with each muscle last set

Monday Chest and Tri
Bench
Dumbbell Flyes
Cable Crossover
Tri
Triceps Pushdown - Rope Attachment
Lying Triceps Press
Tricep Dumbbell Kickback

Tuesday 2miles treadmill,2miles eliptical

Wednesday Biceps and Back
Biceps
One Arm Dumbbell Preacher Curl
Hammer Curls
Dumbbell Alternate Bicep Curl
Concentration Curls
Back
One-Arm Dumbbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift

Thursday 2miles treadmill,2miles eliptical

Friday Traps, Legs, Abs
Traps
Upright Cable Row
Smith Machine Shrug
Low Pulley Row To Neck
Legs
Barbell Full Squat
Leg Extensions
Leg Press
Abs
Ab Crunch Machine
Cable Crunch
Knee / Hip Raise On Parallel Bars

Yeah I've been doing this for about a month now, but a lot of it is the same stuff i've been doing for years, just wanta know what new things I can add in to give my body new definition.

Pwo stretch 5x week.

Thanks guys, thought I knew my stuff but i have a ton to learn from you guys..

Kam

Also thinking of wanting to do something over the weekend, might keep me off the beer. So another day of weight training is encouraged. And please tear this down, looking for a very athletic build, basketball, boxing, and tennis are my favorite sports and will look to improve my abilities in each sport. Still trying to cut and but i'm not worried about making this a long event. picture upon request....

[Rivet]

Originally Posted by Kam

199.9 lbs, b/f 19%, 5'9
3200 cals a day, mwf .5 miles pre, 1.5 miles average pwo.
40/40/20
was doing 3x20 per, now going with 4x12 with exhaustion final rep with each muscle last set

Monday Chest and Tri
Bench
Dumbbell Flyes
Cable Crossover
Tri
Triceps Pushdown - Rope Attachment
Lying Triceps Press
Tricep Dumbbell Kickback

Tuesday 2miles treadmill,2miles eliptical

Wednesday Biceps and Back
Biceps
One Arm Dumbbell Preacher Curl
Hammer Curls
Dumbbell Alternate Bicep Curl
Concentration Curls
Back
One-Arm Dumbbell Row
Seated Cable Rows
Stiff-Legged Barbell Deadlift

Thursday 2miles treadmill,2miles eliptical

Friday Traps, Legs, Abs
Traps
Upright Cable Row
Smith Machine Shrug
Low Pulley Row To Neck
Legs
Barbell Full Squat
Leg Extensions
Leg Press
Abs
Ab Crunch Machine
Cable Crunch
Knee / Hip Raise On Parallel Bars

Yeah I've been doing this for about a month now, but a lot of it is the same stuff i've been doing for years, just wanta know what new things I can add in to give my body new definition.

Pwo stretch 5x week.

Thanks guys, thought I knew my stuff but i have a ton to learn from you guys..

Kam
...

I would switch one of the TRI exercises for dips or atleast give them a try. Bi's that is probably too many exercises and sets for such a small muscle group. For legs maybe you can add/switch something to hit your calves? And for back, pullups are your friends!