Monday Chest/Tri/Shoulders/Legs
1X12
1X10 All flat bb bench
1X6
1X10
1X16
1X12 Incline DB or BB bench (alternate weekly)
1X10 Repeat sets for decline DB or BB bench
1X8
4X6-8 Squats (smith or free)
4X10 Leg extensions
4X10 Reverse leg curls
4X30 calf raises
4X15-20 Overhead smith machine military press
4X15 Arnold style DB press
4X6-12 Vbar tricep pushdown
4X10 Skull crushers
4XFailure Dips
This is my monday and thursday routine I normally do heavier weigh, lower reps on mondays, and then thursdays I'll do more of angle type movements, such as cable flyes, etc, with lighter weight, higher reps.....
Tuesday and Friday routines to be posted for criticism tonight bi's/fore/back/traps/abs