I guys been training on an off for a few years but ain't really got something to follow or know what I'm doing for that matter lol week kind of goes like this
Mon chest/ tri
Bench press 3 sets 10
Decline bench press 3 sets 10
Incline dumbbell press 3sets 10
Flys or cable cross overs 3sets 10
Then drop sets of dumb bell bench press
Few things for triceps not sure what they called lol
Tues shoulder
Shoulder press machine 3 sets 10
Shrugs 3sets 10
Straight arm pull downs 3sets 10
Up right rows 3 sets 10
Wednesday arms
Bar bell curls 3 sets 10
Hammer curls 3 sets 10
Cable curls 3 sets 10
Few other things not sure names
Thursday back
Bent over rows 3 sets 10
Dead lifts 3 sets 10
This back machine thing 3 sets 10
Lateral pull downs 3 sets 10
Bent over dumbbell things lol 3 sets 10
Friday legs
Leg press machine 3 sets 10
Leg curls maching 3 sets 10
Backward leg curls 3 sets 10
Squats 3 sets 10
Sorry not good with the names guys be gentle with me desperate in need of a tidy routine