spiderbuild 
"I want to put on about 40lbs of musle, and have it be all defined."
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For my workout i have two days day #A and Day #B.
DAy #A
BACK
*Bent over Barbell Row
*Dumbell Row
*Dumbbel Pullover.
CHEST
*Dumbell Fly
*Pushups `Regular `Star `Assisted `Far Spread
SHOULDERS
*Military Press
*Upright Row
*Bent Over Lateral Raise
Biceps
*E-Z Bar curl
*Preacher Curl
TRICEPS
*Overhead Dumbbell Extension
*Lying E-Z Bar Extension
*Close Hand Bench PRess
*Triceps Kickback
DAY #B
THIGHS&BUTT
*Leg Extension
HAMSTRING
*Barbell Squat
*Lying Leg Curl
CALVES
*Donkey Calf Raise
*Standing Calf Raise
Abdominals
*Crunches (Wish Partner holding legs lowering me from a chair).
*Leg Raise |
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