Whats up guys, I’ve been on this site for a while and never posted my workout routine so I wrote down all I did last week in order to post. I work on a 4 day on 1 day off split (and yes before you ask, I skipped the wheels this week, hurt my knee playing football and need to take a couple weeks off the wheels until it heals up. Will post my leg workout when I get back to 100%)
BTW I am 6'0 218 about 12-14% Comments and suggestions please!

Monday Chest
Dumbbell Press
80*15reps
90*12reps
100*11reps
110*8reps
Incline Dumbbell Press
75 12reps
85 9reps
100 5reps (last one had a spot)
Dumbbell Flys
45 12reps
55 11reps
60 7reps
Cable Crossovers
45 12reps
50 9reps
55 8reps
35 18reps (to burn out)
Tuesday Bi's Tri's
Skulls (with a curl bar)
90-12
100-9
120-5
Alternating Bicep Dumbbell Curls (standing)
40's 14reps
50's 11reps
60's 7reps
Dips
BW+25 13reps
BW+30 10reps
BW+35 9reps
Curlbar Preacher Curls (seated)
90 14reps
110 8reps
110 5reps
Standing Triceps Pulldowns (with ropes on the machine)
110 14reps
120 11reps
130 7reps
Hammer Curls (standing with dumbbells)
45-10reps
50-8reps
60-4reps (ugh)
Wednesday Back+Traps
Lat Pull Down
150 15reps
170 12reps
190 11reps
220 8reps
Bent over rows (smith machine)
180 12reps
200 11reps
220 8reps
Lower back machine (it’s a hammer strength machine that you put plates on?)
4 plates of 45 12reps
+20 8reps
+20 5reps
Wide grip chins 3 sets until exhaustion.
Dumbbell shrugs
100 12reps
120 8reps
120 7reps
Smithmachine shrugs (behind the back grip)
180 8reps
200 5reps
Thursday Shoulders
Dumbbell Military Press
60*15reps
70*9reps
80*6reps
Dumbbell Butterflies
45*12reps
55*7reps
60*5reps
Dumbbell Rear Delts (over an incline bench)
45* 12reps
50* 8reps
55*5reps
Friday Off
Saturday Was chest again(should have been wheels)
Sunday was Bis and Tris(Should have been chest)
Comment please!