Day 1
Chest, Biceps
5 exercises for Chest Usually do first exercise x5, then the next two x4 then the last two x3 Total 19 sets
3 for Biceps
Curls, Preacher, Hammer
Day 2
Back, Tris
Start Back Workout with x5 of either lat pulldowns or wide grip cable pulls then x4 bent overs,x3 single arm rows (very heavy 140lbs dumbells), 3xClose grip cable pull,3x machine row then 3x lat extension. Total 22sets
Tris 3 sets
Cable pull down
Overhead Tri extension
Kickbacks
Day 3
Quads, Abs
Leg Ext x4, Squats x4, Leg Press x3 (superset sissy squats), Leg ext x4
Machine Crunch x3
Cable Crunch x3
Knee-ups x3
Day 4
Shoulders, Bis
Lat raises x3, rear peck deck x3, front raises x3, shoulder press machine x3
Hammer Curls x3, Barbell Curl x3, Preacher Curl x3, Concentration Curl x3
Forearm exercises x5
Day 5
Hams,Calves, Traps, Tris
Deads x4, Leg curl x3, lying leg curl x3, Seated Calf press x4, standing calve x3 (go light cause i dont like the marks on my traps), Haney shrugs x4, shrugs x3 ,Skull Crushers x3, Closegrip press x3, Dips x2, One arm tri ext x2
Day 6
Skateboard, Basketball, Fuck around with the fitness rubberband thingy, Walk for like an hour in the city, usually on a sat so i do something normal like walk around the mall and holler at bitches as well.
Day 7
Rest
---------------------
My goals were to make my arms bigger and more detail in legs but breaking it up in two days.
Ill do this till the middle of july , then switch it to someting simpler.