-Chest I do flat Bench, inclines, and flies
-Shoulder I do military presses and side latteral raises
-Tris I do pushdowns and dips
-Legs I do Squats, Leg Press, extentions, curls, and calf raises
-Back I do Lat pulldowns, pull ups, rows, deadlifts and shrugs
-Biceps i do hammer curls, straight bar curls, and preachers
I do 3-5 sets on each excersise
I alternate weeks, one week I do high reps 10-12
and the next I do more powerlitfing style 4-6 reps
Also I eat a shitload but my gut gets realy bloated.