I am currently working out 4 days a week M-T TH-F

I am going heavy

4 set of each except bench since it takes me longer to get up to my max

Day one is
Flys to warm up
Bench (flat or incline) only one
Dips
Standing Military
Pull down or pull ups only one
Pull overs


Day 2
Squats at least 6 sets A2G
extensions
Straigt leg dead or machine
Calves
Tri's
What ever I want that day

Day 3
Dead lifts
Shrugs
Bi's

ABs

any sugge3stions for something new

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