Monday
abs

Tuesday
shoulders/traps

DB press
12,8,6,4
Smith Machine Press
8,6,4
Lateral Raise
12,10,8,6
Bent-Over Lateral Raises
12,10,8,6
Front Raise
12,10,8,6
Reverse Delt Cable Flye
12,10,8,6

BB shrugs with DB shrugs in between
16x95
hold 35
shrug 10x30
12x105
hold 35
shrug 10x30
10x115
hold 40
shrug 8x35
8x115
hold 45
shrug 8x40
6x115
hold 50
shrug 4x45
4x135
hold 50
shrug 4x45
2x145
hold 50
shrug 4x45
10x115
hold 50
shrug 10x35


Wednesday
off

Thursday
back/bi’s

Pull Downs
12,8,6,4
Close Grip
8,6,4
Wide Grip Cable Rows (for lower traps)
12,10,8,6
Lat Swim
12,10,8,6
Cable Rose (close)
8,6,4
Single DB Rows
8,6,4

Alternating Curls/Hammer Curls(keep weights in hand)
45* incline 6,4,2
Seated 6,4,2
Standing 6,4,2
French Curls
8,6,4
BB Curls (45lbs straight bar)
8,6,4

Friday
off

Saturday
chest/tri’s

Decline BB Press
12,8,6,4
Incline DB Press
8,6,4,
Flat BB Press
8,6,4,
Cable X-over
12,10,8,6


Dips(prolly soon to be weighted)
12,10,8,6,4,2
Single Behind Neck Extension
12,10,8,6,
Seated Single Over Head Extension
12,10,8,6

Sunday
legs

Hows my rep range look? Is 4reps to little for compound exercises?