"First exercise i always do 3 warm ups then every exercise after that i do one warm up then straight to my heavy set. (because your muscle are warm by then so you dont need to waste energy to doing 2-3 warm ups on every exersize.
Monday
Back:
3 warm ups on lat pull down then 2 heavy,
then barbell rows or t-bar 1warm 2 heavy
then dumbell rows 1 warm 2 heavy
finish off with one set on seated cable rows
Bi-ceps:
barbell curls
hammer curls
finish off on concentration curls
Tuesday
Chest:
flat dumbell press
incline barbell or dumbell
incline flyes
pull over or cable cross overs
Tri-ceps
cable push downs
laying skull crushes
cable kick backs
Weds
day off
Thurday
Shoulders:
Dumbell press or smith machine press to front
seated side lateral raises
and bent over raises for rear deltoid
Calfs:
Standing calf raises
seated raises
toe pushes on leg press.
Friday:
Legs:
Leg extensions (on leg at a time)
Laying Leg curls
Leg press
hack squat or squats."
and heres some barry white:
always good to listen to when reading a training routine
