Please take a look and let me know if i'm doing enough for each bodypart and whatnot. This is all done in a home gym. thanks. Whereever there are 6 reps, i call that my widowmaker set where there is a significant increase in weight.


Monday/Legs

Squats 4 sets
12 10 8 6

DB lunge
3 Sets - 7 Reps

Leg extention
2 sets - 12-15 reps

Leg curl 3 sets
12-10-8

Stiff legged dead lift 3 sets
12-10-8

Tuesday Chest/tri

Flat bench press 4 sets 12-10-8-6
Incline bench press 3 sets 12-10-8
Decline bench press 3 sets 12-10-8
Machine flys 2 sets @ 15 reps

Tri pushdowns 3 sets 20-15-12
skull crusher 4 sets 2@12 reps, 2@10 reps

Thursday back/bi

Deadlift 4 sets 12-12-10-6
bent over rows 3 sets 12-10-8
lat pulldowns 3 sets 15-12-10

BB curls 2 sets 15-10
Concerntration curls 2 sets 10-10
Preacher curls 4 sets 12-12-12-6

Friday shoulder/calves

Military press 4 sets 12-10-8-6
upright row 4 sets 12-10-8-6
Front raise 2 sets 10 reps
Shrugs 3 sets 12-10-10

standing calve raise 4 sets 15-15-12-12

Thanks