Here is my workout I have been doing, feeling great!!!!
Day 1: shoulders
upright row 3x10
shrugs 4x8
military press 4x8
front raise/lat raise/bent raise 3x10
Day 2: back, bicept
dead lift 3x8
wide grip pulldown 3x8
rev grip pulldown 3x8
bent rows 3x8
seated rows 3x8
straight bar curls 3x10
preacher curls 3x10
hammer curls 3x10
Day 3: Chest, Tri
Incline 3x8
falt bench 3x8
DB flat bench 3x6
Db Flys 3x10
tri ext 3x10
tri pulldowns 3x10
Dips 3x10
Day 4: legs, Abs
Squat 3x10
leg press 3x10
front raise 3x10
hammy curls 3x10
Ab routine (changes every time)
let me know what you think
Day 1: shoulders
upright row 3x10
shrugs 4x8
military press 4x8
front raise/lat raise/bent raise 3x10
Day 2: back, bicept
dead lift 3x8
wide grip pulldown 3x8
rev grip pulldown 3x8
bent rows 3x8
seated rows 3x8
straight bar curls 3x10
preacher curls 3x10
hammer curls 3x10
Day 3: Chest, Tri
Incline 3x8
falt bench 3x8
DB flat bench 3x6
Db Flys 3x10
tri ext 3x10
tri pulldowns 3x10
Dips 3x10
Day 4: legs, Abs
Squat 3x10
leg press 3x10
front raise 3x10
hammy curls 3x10
Ab routine (changes every time)
let me know what you think