Hello everyone. I started lifting early last summer and it has now been almost one year since i started lifting and working out on a regular schedual. I used to split my workout up with 2 different routines that i would do every other day but i have recently moved into the phase of only working out each individual muscle group one time a week. My normal routine is as follows:

Day 1: Biceps- 5 different exercises that target biceps each excercise i lift as much wieght as possible for 10 complete non- cheating reps. I do 4 sets of each excercise totaling 20 total sets that target the biceps.

Day 2: Back- 6 different excercises, 3 that target upper back, 3 target lower. 4 sets each exercise and 10 reps per set.

Day 3: Chest- 6 different exercises that target chest, 4 sets each exercise and 10 reps per set.

Day 4: Triceps- 5 different exercises targeting triceps, 4 sets each exercise and 10 reps per set.

Day 5: shoulders- 5 different excercises that target shoulders, 4 sets each exercise and 10 reps per set.

Day 6: REST

(REPEAT!)

******I also do one exercise targeting my abs daily, 5 sets each exercise and 15 reps per set along with 30 min on the eliptical machine for cardio. I rest abs and cardio on the sixth day which i take off. I am 5 11 and weigh 162, I am looking to increase muscle mass mainly but i need to lose a few pounds around my abs so i can actually see them. Any suggestions would be greatly appreciated and thank you to anyone that takes the time to read my shitty writing.