mon-chest/tri's
flat barbell press 8-6-4-2
incline dumbell- 10-10-8-6-4
decline smith machine- 10-8-6
pec deck machine 10-8-6
incline machine 10-10-8-6
(upper chest is a weak point)
skull crushers- 10-8-6
close grip- 10-10-8
pulldowns-10-8-6
tues-back/bi's
pull ups as many as i can do about 12-9-9-7-3-3
bent over row- 10-8-8-6
pulldowns- 10-8-6-4
rows at an incline-10-8-6-6
stiff lef dead lift 10-8-6
hammer curls- 8-6-4-2
standing barbell-8-6-4-2
wed-off
thurs-shoulders
seated military press- 10-8-6-4
military press machine-10-10-8
superset side and front raises- 10-8-8-6
shrugs-18-15-10-8
fri-legs
squats-10-8-6-4-2
leg press-10-10-8-8
hack squats-10-10-8
leg curls-10-10-8
seat and standing calf raise-20-20-15-10-8
sat-off
sun -start over
abs twice a week with cardio 3 times a week
goals: im 6'0 178lbs right now tryin to put on some weights and get to be about 190 . 17 years old
