Monday- Chest, Shoulders, Calves Every Week, Legs Week 2
Dumbell Presses Flat Bench- 8*85,8*90
Incline Barbell Press- 6*225
Seated Free Weight Military Press- 8*165
Seated "L" Side Delt Laterals- 12*40,15*40
Dumbell Presses Flat Bench- 6*105
Standing Cable Side Delt Raises-10*20
*The Above is done in order of appearence*
Standing Calf Raises- 12*400, 12*540
Week 1- Squats- 225*10

Tuesday- Arms

Seated Double Twisting Bicep Dumbell Curls- 8*50, 8*55
Preacher Curl Dumbell- 8*55
Concentration Curl Dumbell- 8*55
Tri Pushdowns With V Attachment- 10*70, 8*90, 8*100
Flat Bench Seated One Arm Dumbell Skull Crusher- 8*40
*The above is superseted using tri/bi alternation*

Wednesday- Back Day (week1 and week2 different)
Week 1
Yates Rows- 12*155, 10*185, 7*205, 7*225, 6* 235
T Bar Rows- 12*3plates, 12*3Plates+25
Wide Grip Pulldowns- 7*105, 12*105
Close Grip Hammer Pulldowns- 7*107, 7*105, 7*105, 7*105
Bent Over Rear Delt Raises- 10*55
*The above is superseted using pulldown/row alternation*

Week2
Deadlift Touching Floor- 12*245, 5*320
Deadlift Non Touching Floor- 7*255, 7*285
T Bar Rows- 12*3plates, 12*3Plates+25
Wide Grip Pulldowns- 7*105, 12*105
Close Grip Hammer Pulldowns- 7*107, 7*105, 7*105, 7*105
Bent Over Rear Delt Raises- 10*55
*The above is superseted using deadlift/row and pulldown alternation*


Thursday- Legs/Calves
Squats- week1-10*215,10*215,10*255 week2- 10*215,10*215
Standing Calf Raises- 12*400,12*540 (every week)
*In order of appearence*

Friday- Misc (right now delts, forearms, traps every other)
Preacher Delt Raises- 12*25,15*25
Standing "L"Delt Raises- 15*40
Lying On Bench Behind Back Delt Raises- 12*25
Kneeling Dumbell Shrhugz- 7*100,7*100,12*100 (only on week1)
One Arm Static Holds 15seconds*90, 15seconds*90,15seconds*90
Hand Grippers- One set each hand of 25
Forearm "Hand Roller Device"- Up/Down 3times with 15 pounds
*The above is done in circuit style training often with a set or two for weak muscle groups depending on overall progesss*

Sat+Sunday- No resistance training

Cardio is performed at least 5-6 days a week, generally 30-40 minutes of low intensity stationary bike done in the am.