Age, Bodyweight/fat
30 79 20%

Training Experience
2 years on 1 year off

Goals
get back in shape n lose fat

Existing/Previous Injuries
Herniated Disc L3-L4 .but its been a year since the injury and dere is some twitching in the legs but no pain in the back .

Ergogenic Aids
Glut-amine


Monday Back n legs

One-Arm Dumbbell Row
Seated Cable Rows

Leg Extensions
Leg Press
Seated Calf Raise/Standing Calf Raises


Tuesday Chest and Shoulders

Butterfly
CableCrossover
InclineDumblePress

Smith Machine Overhead Shoulder Press
One-Arm Side Laterals
Front Two-Dumbbell Raise


Wednesday Arms

EZ-Bar Curl
Concentration Curls
Alternate Hammer Curl

Triceps Pushdown - Rope
Weighted Bench Dip
Standing Dumbbell Triceps Extension

Thursday Lats and Abs

Underhand Cable Pulldowns
Wide-Grip Lat Pulldown


Decline Crunch
Rope Crunch

Friday Cardio