ok rdw here is my exact schedual:
mon- back= lat pull down, cable row, hammerstrength high row, dumbell row, wide grip t-bar row, dead lift, iso machine row, close grip weighted pull ups, one arm cable rows.
tues- biceps= suppination curls, preacher straight bar curls, dumbell preacher curls, standing easy bar curls, 2 sifferent cablle curls, hammerstrength preacher curls, and another preacher machine that varies where in the rep the most resistance is(sorry i dont know that that machine is caled)
wed- chest = incline dumbell press, incline bench press, flat bench press, flat hammer strength press, incline hammer strength, pec deck, incline fly's, flat fly's, cable cross overs. then ill just pick out 2 machines i didnt use yet.lol
thurs- shoulders = dumbell press, lateral raises, front raises, seated shoulder press, rear delt fly, shrugs, upright rows, hammerstrength shoulder press, like with chest i then vary 2 more shoulder machines.
fri- triceps= close grip bench, skull crushers, over head one arm dumbells, lying one arm dumbells, cable pushdowns, rope pushdowns, reverse curls, weighted dips, 2 hand over head dumbell raises, one arm rope pull downs.
sat- legs= squat, hack squat, leg extension, incline leg press, leg curls, straight leg deal lift, seated calf raises, standing calf raises, 1 legged leg curls. and i found i only need 10 min of abs eod. my problem is packing it on not shredding..lol
