bwelch1985 
"205lbs...lean!"
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I am currently lifting mon-fri and resting on the weekends
Ex:(choose 3-4)
Monday: CHEST
Barbell bench press
Incline barbell bench press
DB bench
DB incline(personal favorite)
flyes
incline flyes
DB pullover
Dips
Tuesday:ARMS
BB Curls
EZ bar curls
DB curls
preacher curls
hammer curls(personal favorite)
Triceps pushdown
Skull crushers(personal favorite)
close grip bench
Wednesday:BACK
Pullups(personal favorite)
Deadlift
lat. pulldowns(front & behind neck)
DB rows
BB rows (wide overhand & narrow underhand)
seated rows
t-bar rows
Thursday:LEGS
Squats (deep w/ light weight)
Leg Extensions
Leg Press
Leg Curls
Friday:SHOULDERS
Military press(behind the neck)
DB military press(personal favorite)
Arnold presses
Front, Side, and Rear delt flyes
Shrugs |
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