sapper1234 
"After acheiving my desired weight, change focus on defining areas of my body."
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Chest
Flat Bench Press-2 warmup sets 3X8reps at 85%
Incline Bench Press-1 warmup set 3X8-10reps at 95%
Flat Bench Dumbell Flyes 3X12reps at 100%
Incline Dumbell Flyes 3X12reps at 100%
Back
Deadlift-2 warmup sets 3X10reps at 80%
Pull ups-however many sets to 60total (usually 4 sets)
Seated Cable Row-4X8-10reps at 90%
Bent Over Barbell Row-2 warm up sets, 3X10 at 85%
Bent Over 1 Arm Dumbell Rows-3X10reps at 100%
Biceps
Standing Barbell Curls-1 warmup set 3X8reps at 100%
Dumbell Preacher Curls-3X12 at 90%
Seated/Standing Dumbell Curls-3X12reps at 100%
Triceps (Changes weekly)
Tricep Press Down
Dips
French Press
Legs (Changes Weekly)
Squats
Calve Raises
Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs |
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