killah820 
"Get down to 135lbs around 12-15% bodyfat with a toned upper body and abs and targeting my legs the most."
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I lift weights 3 times a week and do cardio at least 4 days a week but I aim for 5 or 6. The days that I lift vary but these are the exercises I do, mixing it up every time.
Chest/Shoulders Day:
DB or Barbell Bench Press
DB Flyes
Flye Machine
Chest Press Machine
Shoulder Press Squat
Seated Shoulder Press
Side Laterals
Front Laterals
Bent Laterals
Shoulder Shrugs
Shoulder Press Machine
Back/Arms Day:
Lat Pulldown/Reverse Lat Pulldown
Row/Separate hand Row
DB Row
Back Bends
Barbell Row
Curls
Cable Curls
Hammer Curls
Overhead Triceps
Trice Extensions
Tricep Pressdown
Leg Day:
Lunges
Leg Extension
Leg Curl
Adductor
Abductor
Calf Raises
Light Squats
Hamstring Bends
my cardio is either: 30mins of swimming laps, 20-30 mins of elliptical or treadmill sprints |
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