Little Jonah:what do you wanna know?

well my workout program looks like this:

monday: chest + abs
flat bench press
incline bench press
some kinda chest machine that i dont know the name of =)

swissball crunches
swissball legraises
reverse crunches

Wednesday: Back + triceps

barbell row
skull crushers
Seated cable row
One Arm Dumbbell Over-Head Extensions
Lat Pull-downs
Cable Push-downs
hyper extensions


friday: biceps+shoulders+abs
barbell curls
hammer curls
preacher curls
seated dumbbell press
standing side lateral dumbbell raises
some kinda cablecross exercise for the back of the shoulders....

the same ab exercises that i do on mondays



sunday: legs
Squats (deep!)
stiff leg deadlift
leg press
Standing Machine Calf Raises