Monday- Bench 135x15, 155x10, 185x8, 5 sets of 6 at 205
DB Incline- 5 sets of 6 at 75
DB Decline- 5 sets of 6 at 75
DB Bench- 3sets of 3 at 95
Push ups- sets to failure
Tuesday-Squat(my fave) 135x15, 225x10, 285x10, 5 sets of 6 at 325
DB Lunges-5 sets of 10 at 45
Stiff Deads- 5 sets of 6 at 205
Leg Exe/Leg Curl superset- 150xfailure
Wednesday-Pullups-6 sets to failure wide and narrow grips
Bent Rows- 5 sets of 6 at 145 (weak back)
Lat Pulls-5 sets of 6 at 150
Good Mornings-5 sets of 6 at 175
Lawn Pulls- 5 sets of 6 80 (db)
Thrusday-Close Grip Bench- 135x8, 5 sets of 6 at 175
BB Curls- 55x15, 5 sets of 6 at 85
Skull Crushers- 5 of 6 at 85
Precher Curls- 5 of 6 at 75
wieghted Dips- 6 sets of 10 at 25
DB curls- 5 of 6 at 45
Pushdowns/ropecable curls-1 set to failure superset
Friday-DB Press-35x12, 5 sets of 6 at 65
FRONT-5 of 6 at 30
SIDE-5 of 6 at 30
REAR-5 of 6 at 35
Up Right Row- 5 of six at 115
DB shrug- 5 of 6 at 75
Cable Up Right- 1 set to failure with the stack
Saturday- OFF
Sunday- Power Cleans 135x5, 4 set of 4 at 165
Deadlift-135x5, 225x5, 315x5, 365x3, 405x3
Jog Every other day for 20 minutes
LEt me know what you think.....been getting good gains in strength and size
DB Incline- 5 sets of 6 at 75
DB Decline- 5 sets of 6 at 75
DB Bench- 3sets of 3 at 95
Push ups- sets to failure
Tuesday-Squat(my fave) 135x15, 225x10, 285x10, 5 sets of 6 at 325
DB Lunges-5 sets of 10 at 45
Stiff Deads- 5 sets of 6 at 205
Leg Exe/Leg Curl superset- 150xfailure
Wednesday-Pullups-6 sets to failure wide and narrow grips
Bent Rows- 5 sets of 6 at 145 (weak back)
Lat Pulls-5 sets of 6 at 150
Good Mornings-5 sets of 6 at 175
Lawn Pulls- 5 sets of 6 80 (db)
Thrusday-Close Grip Bench- 135x8, 5 sets of 6 at 175
BB Curls- 55x15, 5 sets of 6 at 85
Skull Crushers- 5 of 6 at 85
Precher Curls- 5 of 6 at 75
wieghted Dips- 6 sets of 10 at 25
DB curls- 5 of 6 at 45
Pushdowns/ropecable curls-1 set to failure superset
Friday-DB Press-35x12, 5 sets of 6 at 65
FRONT-5 of 6 at 30
SIDE-5 of 6 at 30
REAR-5 of 6 at 35
Up Right Row- 5 of six at 115
DB shrug- 5 of 6 at 75
Cable Up Right- 1 set to failure with the stack
Saturday- OFF
Sunday- Power Cleans 135x5, 4 set of 4 at 165
Deadlift-135x5, 225x5, 315x5, 365x3, 405x3
Jog Every other day for 20 minutes
LEt me know what you think.....been getting good gains in strength and size