I've been asked a couple times for my workouts, especially my back one, so here is my current schedule

Monday: Whatever they have me do for the study

Tuesday: Chest, tri's, abs, cardio
Incline Bench (8, 6, 5, 20)
Flat Bench (8, 6, 5, 15-20)
Dips (3x12, failure)
Cable Crossover (15, 12, 10, 20)
Rope Triceps Pressdowns (3x8, 20)
Cable Crunches (2x30, 1x18)
Reverse Crunches (3xfailure)
Cardio (whatever i feel like doing, usually light)

Wendsday a.m.: Army PT

Wendsday p.m.: Back, bi's
Power Cleans (3x8, 5)
Wide Grip Pull-ups (However many sets it takes to
reach 50)
Cable/Compound Rows (8, 6, 5, 15-20)
Bent Over Rows (8, 6, 5, 20)
E-Z Bar Curls (2x12, 2x8)

Thursday: Legs
Romanian Deadlifts (8, 6, 6, 4)
Leg Press; varied foot positions (8, 6, 6, 4)
Leg Curls (15, 12, 10, 20)
Leg Extensions (15, 12, 12, 10, 20) [Extra set]
Standing Calf Raises (2x12, 10, 25)
Seated Calf Raises (2x12, 10, 25)

Friday a.m.: Army PT

Friday p.m.: Shoulders, traps, abs
Dumbell Military Presses (8, 6, 4, 20)
Tri-set raises (triple super-set side, bent side,
and front raises) (3x10)
Arnold Presses (3x8, 15-20)
Front Shrugs (10, 6)
Back Shrugs (10, 6)
Abs (repeat Tuesday)

Saturday: Bi's, tri's, abs, HIIT
Incline dumbell curls (8, 6, 5, 20)
Overhead Triceps Press (8, 6, 5, 20)
Concentration Curls (8, 6, 5, 20)
Close-grip Bench (8, 6, 5, 20)
Hammer Curls (8, 6, 5, 20)
Kick Backs (8, 6, 5, 20)
Ab Ripper (my bodyweight ab routine)
15 min. HIIT

For a complete customized schedule for you, e-mail me at:
kevin.richards@uconn.edu
Website: www.webstarts.com/nononsensefitness