all exercises will be 3 sets with reps ranging from 6-10


MONDAY: chest/Tri's
Incline press
incline or cable flies
hammer press
flat db press
close grip bench press
v bar pushdowns


TUESDAY: back/abs
deads
bent rows
t-bar rows
chins
weighted crunches
leg lifts


WEDNESDAY: off


THURSDAY: delts
Presses
Raises
Upright Rows
hammer press
shrugs


FRIDAY: legs/abs
squats
leg ext
leg curl
leg press
weighted crunches
leg raises


SATURDAY: off


SUNDAY: bis/forarms
Barebell curls
Preacher
Reverse curls
flexor curls
extensor curls and rotations