Monday - Dynamic Legs and Abs
Minor Plyometric work
Speed work including parachute sprints, shuttle drills
Tuesday - Chest
Peck Flies Flat or Incline (deppends how I feel)
Push-ups til failure
Weds - Back and Biceps
Thurs - Legs and Abs
Fri - Shoulders and Tris
Close Grip or Skull Crushers, depends how I feel.
I've been lifting heavy weight at 6-8 reps. God gains thus far but I feel my biceps need some mass. really concerned about my biceps.