Monday chest and triceps
4 sets of 15 on bench press with 165lbs
4 sets of 20 on the arm extension machine with 120lbs
4 sets of 15 decline bench press 165lbs
4 sets of 15 decline dumbbell arm extensions with 40lbs dumbbell
4 sets of 10 iso-lateral bench press 150lbs
4 sets of 10 dips
4 sets of 10 incline bench press 130lbs
End with 4 sets of 40 crunches or as many as I can each set.
5 sets of 10 squats 280lbs
4 sets of 15 Leg press 240lbs
4 sets of 10 calf raises weight varies
5 sets of 10 leg extensions 120lbs
5 sets of 10 Leg curls 120lbs
Then repeat calf raises
Then Repeat leg press with less weight.
Friday biceps, back, and shoulders
5 sets of 10 barbell curls 65lbs
4 sets of 15 dumbbell shoulder press 40lbs Dumbbells
4 sets of 10 wide arm pull up
3 sets of 20 dumbbell curls 45lbs Dumbbells
3 sets of 12 lateral raise 35lbs
3 sets of 10 dumbbell row 50lbs dumbbell
Then repeat barbel curls with less weight
3 sets of 10 decline dumbbell pull over 40lbs
End with abs again 4 sets of 40 or as many as I can each set.
Sometimes I change it up and do different workouts or change the sets and reps. Like I do 5 sets but with reps going down. So I will usually start at 10 reps then go down to 8 reps, 6 reps, 4 reps, then finally 2 reps, with the weight increasing by 10lbs each set. Then finally end with a burnout set with really low weight as many as I can with the minimum I can get being 20 reps.