MONDAY: Chest/Abs

I Usually start off with a rotator cuff exercise to warm them up to prevent injury since I had one before. I do 3 sets of 12 with 5lb DB then after that I go into my routine.

Flat Bench DumbBell Presses: 3 sets/12,10,8 Reps

Pec Deck Flyes: 4 sets/15,12,10,8  (I use one arm at a time)

Hammer Incline Press: 3 sets/12,10,8 (I use this rather than DB's or BB's due to my shoulder injury)

Hammer Decline Press:  3 sets/12,10,8

Cable Flyes:  3 sets/12,10,10 

Ab Crunch Machine 4 sets/25,25,25,25

 I perform all these exercises till failure to give me the pump that I need.

                                                                        Tuesday: Back/Calfs

As Monday and on I start every workout with a Rotator Cuff exercise to prevent injury. 3 sets/12,12,12 with 5lb DB.

Deadlifts: 4 sets/12,10,10,6

Lat Pulldown:  3 sets/12,10,8 (sometimes I change the nornal bar for a V-bar)

Bent Over Rows: 3 sets/12,10,8

Cable Rows: 3sets/12,10,10

Hammer Strength Rows: 3 sets/12,10,8

Seated calf raises: 4 sets/15,15,12,10

                                                                      Wednesday: Arms/Abs

As Monday and on I start every workout with a Rotator Cuff exercise to prevent injury. 3 sets/12,12,12 with 5lb DB.

E-Z Bar Curls: 3sets/12,10,8

Preacher Curls: 3sets/12,10,8 (I switch up with machine and dumbbells)

Overhead Cable Curls: 3sets/12,10,8

Concentration Curls: 3sets/12,12,10

Skull Crushers: 3sets/12,10,8 (After performing a set I throw in close grip presses about 10 reps each)

Tricep Pushdowns V-Bar or Rope: 3sets/12,10,8

                                                                          Thursday: Legs/Abs

As Monday and on I start every workout with a Rotator Cuff exercise to prevent injury. 3 sets/12,12,12 with 5lb DB.

Leg Extension: 4sets/15,12,10,10

Seat Hamstring Curls: 4sets/15,12,10,10

Leg Press: 4sets/20,15,12,10

Squats: 3sets/15,12,10

Standing Calf Raises: 3 sets/15,12,10

Ab Crunch Machine: 4sets/25,25,25,25

                                                                            Friday: Shoulders/Abs(Maybe)

As Monday and on I start every workout with a Rotator Cuff exercise to prevent injury. 3 sets/12,12,12 with 5lb DB.

I throw in abs depending on how Im feeling from the day before.

Military Presses: 3 sets/12,10,8

Front Dumbbell Raises: 3 sets/12,10,8

One-arm Lateral Raises: 3 sets/12,10,8

DumbBell Shoulder Raises: 3sets/12,10,8

Cable Lateral Raises: 3 sets/12,10,8

Ab Crunch Machine: 4sets/25,25,25,25 (Maybe I perform this exercise)

                                                                          Saturday: Legs

As Monday and on I start every workout with a Rotator Cuff exercise to prevent injury. 3 sets/12,12,12 with 5lb DB.

I Perform the same routine on legs I do on Thursday.

Leg Extension: 4sets/15,12,10,10

Seat Hamstring Curls: 4sets/15,12,10,10

Leg Press: 4sets/20,15,12,10

Squats: 3sets/15,12,10

Standing Calf Raises: 3 sets/15,12,10

                                                                          SUNDAY: OFF (Rest day)

Well this is my workout plan. I perform every set/rep till failure to really get the pump and feel that the targeted muscle was stimulated. I've made really great progress that I am happy about and I keep gaining as weeks go on. Make sure you stretch and warm up before each workout to prevent injury. Also diet is a very important part in whether you make serious gains or not. Im in no way a personal trainer (Not yet atleast) or a dietitian. Make sure you know what you are doing before you attempt any