okay so I was doing this workout.
Workout #1
EXERCISE Set # 1 Set # 2 Set # 3
Bench Press - 6-10 Reps
Incline - 6-10 Reps
Decline - 6-10 Reps
Seated Bench - 12-20 Reps
Leg Raises - 20-25 Reps
Crunches - 20-25 Reps
OFF
Workout #2
EXERCISE Set # 1 Set # 2 Set # 3
Straight Bar/EZ Bar Curl - 6-10 Reps
DB Curls - 8-10 Reps
Seated Barbell Curls - 8-10 Reps
Close Grip Bench Press - 8-10 Reps
Skull Crushers - 6-10 Reps
Tricep Pulldowns - 10-15
1 Arm Pulldowns - 10 reps
Leg Raises/ Crunches - 20 each Reps
OFF
Workout # 3
EXERCISE Set # 1 Set # 2 Set # 3
Leg Press - 10 -15 Reps
Leg Raises - 10 Reps
Leg Extensions - 10 Reps
Squats - 10-20 Reps
Calf Raise - 8-10 Reps
Seated Calf Raises - 10-12 Reps
Shoulder Press - 6-10 Reps
Lateral Raises - 10 Reps
Bent over Lateral Raises - 10 Reps
Workout # 4
Pulldowns - 6-10
Seated Rows - 10 Reps
Bent Over Rows/Machine Rows - 6-10
Dead Lifts - 8-10 Reps
Shoulder Shrugs - 6-12 Reps
OFF
the one I would like to do looks like this.. I want to cut down some BF and my build my chest and arms a lil
mon- Chest
Tue - Back
Wed- Legs/Shoulders
Thur- off
Fri - Chest Tris
Sat - Tri - Bi's
Sun - Off
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