I appreciate your input. My routine looks like this:


8:30 a.m. 30 mins of cardio on stairmaster


I hit the gym about 6 in the evening. Show up, stretch, warm up on bike for 10 then here are the days. (10x4 meaning 10 reps 4 sets not vice versa)

Monday: Chest and Back Usually consisting of flat bench (10, 10, 8, 6, 4) Incline Dumbell Press (10, 10, 10, 10) Not sure what this is called but it is when you lay you rback on a bench and you pull a dumbell over your head and then bring it back to your chest then re-extend. (10, 10, 10, 10) and finally Incline Dumbell Flies (10, 10, 10, 10) and then move to chest starting with pull ups (10, 10, 10, 10 depending if I fail out or can do more) then go to cable rows (10x4 Should said it this way from the start ) then Lat Pull downs on machine or cable (10x4) and finally stifflegged deadlifts (10x4)

Tuesday: Arms. Start with straighbar curls of (10, 10, 8, 6, 4, 20) then move to preacher curls (4x10) and then cable w/ rope curls (4x10) and lastly concentration curls where I superset alternating between 30 to 25 to 15 to 10. Move to tri's starting with Skullcrushers (10, 10, 8, 6, 6, 4, 10) and move to weighted bench dips, (45lbs, 65 lbs, 80 lbs and lastly 90lbs and often we will do a last set of burn outs with the partner resistance) move to chair with overhead tricep extension with dumbells (4x10) and finish up usually with kickbacks (4x10).

Wednesday: Legs and shoulders. Leg Press machine (10x5) Leg extensions (10x4) Hamstring curls (10x4) Calf Raises inner and outter (20,15,12,12, 8) move to shoulders with shoulder press (Military press) (10x5) Shrugs (10x4) Name slipping my mind when you use an easy curl bar and you pull the weight up to your face with your hands almost touching in the middle of the bar (10x4) I'm prolly confusing a lot of people right now. and lastly arm extensions to the side or front depending on mood (10x4)

I repeat Mondays work out on thursday, tuesday and friday and wednesday on saturday and sunday I either rest or at the most do some cardio.

Any suggestions to make me buff like all you studs?

Any info will be greatly appreciated. I am really serious about improving and I know with this communities help I can achieve that no problem. You people are awesome. (<--AR community pimping it's fro of "awesomeness")