NOT ALL OF THE EXCERCISES ARE DONE EVERYDAY. EACH DAY CONSISTS OF ABOUT 4 EXERCISES, 2 OR 3 FOR EACH MUSCLE GROUP.

Exercises change for each group every 4 groups

* Monday: Chest, Tri's, and Abs
[Chest]
•Bench press
•Machine incline press
•Seated dumbell press
•Dumbell flys
•(Optional) Cable crosses
[Triceps]
•Close hand bench press
•Dumbell tri extensions
•Cable tri extensions
•Pushdowns
•Dips
•(Optional) Skull crushers
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* Tuesday: Biceps, Back, and Calfs
[Biceps]
•Dumbell curls
•Hammer curls
•Barbell curls
•Close grip curls
[Back]
•Seated row
•Lat pull machine
•Lat pull cable machine
[Calfs]
•Smith barbell call raise
•Seated calf raise
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* Wednesday: Off
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* Thursday: Delts, Traps, and Abs
[Deltoids]
•Dumbell raise
•Dumbell raise Fwd
•Shoulder press
[Traps]
•Dumbell shrugs
•Single arm dumbell shrugs
•Barbell shrugs
[Abs]
•Ab routine
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* Friday: Legs, Forarms, and Abs
[Legs]
•Leg extensions
•Leg curls
•Squats >.<
[Forarms]
•Forarm rutine
[Abs]
•Ab routine
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* Saturday: Biceps, Abs, Forarms
[Biceps]
•(See Tuesday)
[Abs]
•Ab rutine
[Forarms]
•Forarm rutine
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* Sunday: Off


THIS WORKOUT PLAN HAS AMAZING RESULTS IF YOU ARE CONSISTENT WITH IT... I CREATED IT FROM USING MY EXPERIENCE BUT REMEMBER.. EVERYONE'S BODY IS DIFFERENT. WHAT WORKS FOR SOME MAY NOT WORK AS GOOD FOR OTHERS.