monday/thursday - chest and tris
tuesday/friday - bis and delts
wed./saturday - legs and back
sunday - abs
chest:
bench press - 4 sets of 6
incline press - 4 sets of 6
decline press - 4 sets of 6
butterfly machine - 4 sets of 6
tris:
tricep pushdown with a bar - 4 sets of 8
tricep pushdown with a rope - 4 sets of 8
dips - 4 sets til failure
bi's:
incline curls - 4 sets of 6
concentration curls -4 sets of 6
curl machine - 4 sets of 6
delts:
shoulder press - 4 sets of 6
front raises - 4 sets of 10
side raises - 4 sets of 10
back flyes - 4 sets of 6
back:
wide grip lat pulldown - 4 sets of 8
seated cable row - 4 sets of 8
t-bar row - 4 sets of 8
shrugs - 4 sets of 8
back hyperextensions - 4 sets of 10
legs:
leg press - 4 sets of 10
squats - 4 sets of 8
leg extension - 4 sets of 8
leg curls - 4 sets of 8
abs:
crunches - 4 sets of 25
leg raises on roman chair - 4 sets of 25
i workout twice a day to ensure that i dont take away from either bodypart when i workout. ex. chest in the morning and tri's in the afternoon.