mon- chest- flat bench warm up at 135 ten times 2 sets, then 185 fifthteen reps 2 sets, then 225 ten reps 3-5 sets- incline 180 four sets at ten reps- cables at 80 3-5 sets. then if im up to it then i do shoulders or traps. tues- arms- first, standing curl 65 five sets of ten, 90 at two sets of ten reps, cable curls, 85 ten times four sets, 100 ten times two sets, 130 ten times two sets, 150 ten times 2 sets. wed- off or legs- if legs i do leg presses 250 warm up then sets of 450 eight times 4sets, then 540 eight times 2 sets. thurs- back- fri- chest again. i hate cardio but im going to put in my training 2 a week. i have had alot of success with this routine. i used to bench 225 in oct, now im at 345 so, yes i love power.