ok here is my work out tell me what u think and if u want tell me some things i should ADD or take out
monday/legs
Exercise Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Dead lift 2 6
Standing Calf Raise 2 6 to 8
45º Calf Press 2 6 to 8
tuesday/arms and abs
Exercise Sets Reps *
Straight Bar Curls 2 4 to 6
Alt. Dumbbell Curls 2 4 to 6
Straight Bar Cable Curls 1 6
Lying Tricep Presses 2 4 to 6
Tricep Cable Press Downs 2 6
Dumbbell Kick-Backs 1 6
Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 1 6 to 8
Leg Lifts
(with added weight to ankles) 2 12 to 15
Weighted Cable Crunches 2 8 to 10
Crunches
(weighted) 1 8 to 10
Wednesday/Shoulders&Traps
Exercise Sets Reps *
Straight Bar Military Press
(In front) 3 4 to 6
Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 2 4 to 6
Dumbbell Side Laterals 2 6 to 8
Barbell Shrugs 2 4 to 6
Upright Rows
(close grip) 2 4 to 6
Thursdays/Back
Exercise Sets Reps *
Cable Pull Downs
(In front) 3 4 to 6
Seated Cable Rows
(There are many different shaped attachments you can use. The most effective - the straight bar.) 2 4 to 6
Bent Over Barbell Rows 2 4 to 6
Good Mornings 2 4 to 6
Weighted Hyper-Extensions 2 4 to 6
Fridays/Chest
Exercise Sets Reps *
Flat Barbell Bench Press 3 4 to 6
Incline Dumbbell
Bench Press
(Incline should be
about 25 to 30 degrees) 3 4 to 6
Weighted Dips 2 4 to 6
• Remember, the weight you use should be light enough to do 4 reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.