exercise day 1
Chest/Tris/Abbs

Incline BB
6X3

Flat DB Flys
8,6,6

Decline BB
6X3

Abbs, giving me a few minutes rest before tris.
Crunches
3X20

Hanging Knee Ups
3X20

Skull Crushers
8,6,6

Kick Backs
10X3

Exercise day 2
Back/Sholders/Bis

Lat pulldowns
8,6,6

Seated rows
6X3

DB Military press
8X3

Bentover Rows
6X3

Shrugs
10X3

BB bi curls
10,8,6

Exercise day 3
Legs/Lowers Back

Squats
10,8,8,6

Leg Ext
8X3

Still leg deads
6X3

most of the time ill throw in some a**uctor
i hit calvs 3 days a week mostly on off days with some light cardio and more abbs.

please critique-Bradly