Mon: Chest, Shoulder (mid and front delt only) and Bicep: 3 exercises for chest 3-4 sets ea. exercise. 2 exercises for shoudler, 3 sets ea. exercise and 2 exercises for bicep, 3 sets ea. exercise
Tue: Legs (Quads, Calves) Mostly squats, 1 warmup, 4 sets and ending with trying for 20 reps w/ the starting weight. 2 more exercises, ~3 sets ea. then calves, 2-3 exercises 3 sets ea.
Wed: Back, Shoulder (traps, rear delt only) and Tricep: Back 3 exercises focusing on back (no deadlifts), 3-4 sets ea., 2-3 exercises for shoulder 3-4 sets ea., 2 exercises for tri, 3 sets ea.
Thur: OFF
Fri: Legs (Hamstrings), Calves: Hams, 3 exercises (SLDL, etc) 3-4 sets ea., Calves as Tue.
Sat: Upper Body Mix: Dead lift (warmup, 4 sets), Bench Press (warmup, 4 sets), Military Press (3 sets), Shrugs (3 sets)
Sun: OFF
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I'm early 30s, not juicing, get decent amount of rest and am working on my diet.
Current 195 lbs ~23& fb%
Goal 210 lbs ~10-12 fb%