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[Alvarado9660]

@Alvarado9660

Monday chest and triceps 4 sets of 15 on bench press with 165lbs4 sets of 20 on the arm extension machine with 120lbs4 sets of 15 decline bench press 165lbs4 sets of 15 decline dumbbell arm extensions with 40lbs dumbbell4 sets of 10 iso-lateral bench press 150lbs4 sets of 10 dips 4 sets of 10 incline bench press 130lbsEnd with 4 sets of 40 crunches or as many as I can each set.

Wednesday legs5 sets of 10 squats 280lbs4 sets of 15 Leg press 240lbs4 sets of 10 calf raises weight varies5 sets of 10 leg extensions 120lbs5 sets of 10 Leg curls 120lbsThen repeat calf raises Then Repeat leg press with less weight.

Friday biceps, back, and shoulders5 sets of 10 barbell curls 65lbs4 sets of 15 dumbbell shoulder press 40lbs Dumbbells 4 sets of 10 wide arm pull up3 sets of 20 dumbbell curls 45lbs Dumbbells3 sets of 12 lateral raise 35lbs3 sets of 10 dumbbell row 50lbs dumbbellThen repeat barbel curls with less weight 3 sets of 10 decline dumbbell pull over 40lbsEnd with abs again 4 sets of 40 or as many as I can each set.

Thanks for telling me about that workout, but I already have my own workout I do at the gym that works really well for me.