monday
chest: flat bench 2 warm up sets, 3-4 working setup, up to 275
incline bench 1 warm up set, 4 working sets
decline bench 1 warm up set, 4 working sets
flys 4 set
pull overs 4 sets
dips 4 sets
calf raises 4-5 sets
abs and 30 minutes cardio
Tuesday
shoulders: rear barbell press 4 sets
dumbell press 4 sets
lateral raises 4 sets
front raises 4 sets
upright rows 4 sets
dumbell and barbell shrugs 4 sets
abs and 30 minutes cardio
thursday
legs: squats 1 warm up set, 4 working sets up to 315
leg press 4 sets
barbell lunges 4 sets
leg curls 4 sets
lying leg curls 4 sets
standing calf raises 4 sets
seated calf raises 4 sets
abs 30 minutes cardio
Friday
Biceps: barbell curls 5 sets
dumbell curls 4 sets
hammer curls 4 sets
preacher curls 4 sets
Triceps: skull crushers 4 sets
dumbell overhead extensions 4 sets
dips 4 sets
bar press downs 4 sets supeset with cable kick backs 4 sets
Forearms: reverse E Z bar curls 4 sets
barbell wrist curls 4 sets
abs 30 mintes of cardio
Saturday:
Back: pull ups 4 sets
deadlifts 1 warm up set, 4 working sets up to 315
dumbell rows, 4 sets
cable rows, 4 sets
wide grip pull downs to front, 4 sets
wide grip pull downs to rear, 4 sets
hyperextensions
barbell or t- bar rows 4 sets
shrugs 4 sets
im 19 years old, 5' 9'' 190 pounds, i used to wrestle in highschool at 160, but no longer have to worry about weight, i would estimate my body fat around 13-15 % would like to get it down to somewere around 11 or 12%, i eat pretty clean only problem is i have a soda with lunch besides that i have eggs or oatmeal for breakfeast, protein shake around 10, chiken or tuna for lunch, protein shake around 3, and turkey, chiken or tuna for dinner, i also take noxplode before my wrkouts,
new to the bodybuilding life would like to know what you guys think
thanxs