Monday(Bicepe and chest day)-bench press 3 sets of 8,8,7,6. Inclined bench press 3 sets of 8,7,6,5. Declined bench press 3 sets 8,7,6,5. Peck Deck 2 sets of 10,9,8. Dumbell Butterflys 3 sets of 8,7,6. Dumbell curls with a count of 1 arm-both arms-1 arm that equals one rep, 3 sets of 5,4,3. Barbell curls start at a weight that i can do 10 times then curl it then work my way down to the lowest weight then back up again.

Tuesday(Leg and Back)-Squats warm-ups with 200 then continue to increase weight until i am at my max. Deadlifts i do the same as i did with the squats, except after i am done with those sets i rest for 1 min and then dead lift 225 with resistance bands. Lat Pull Downs 2 sets of 10,9,8. Low row and High rows 3 sets of 8,8,7,6. leg press 3 sets of 10,9,8 with 400. Leg extension and leg curls 3 sets of 8,8,7,6.

Wendesday(Abs)-get a 10 lbs medcine ball and go from sie to side with it and with head and both feet off of the ground for 60 seconds rest for 15 then do it all over again. Do some basic Pilates.

Thuresday(Tricep and Shoulder)-Tri Pull downs 2 sets of 9,8,7. Tri Dips 2 sets of 10,10,9. Low row and High rows 3 sets of 8,8,7,6. Shrugs warm-ups with 350 then jump to 400 10 times then go to 500 and do it 10 times. Shoulder press 3 sets of 10,10,9,8.

Friday- this is my max day i test all of my maxs of deadlifts, bench press, and squats.

**I have just started taking muscle milk and it has done wonders for me as well as this routine, and i believe that this is a good work out because it works all of the major muscle groups and who ever reads this i hope this routine helps you as much it did me. Yall come back now ya hear!!