I lift every other day and right now i am focusing on strength and mass. I lift at my house so i have nowhere to do pullups or pulldowns


1 Legs and Abs
Squats
Leg Extensions
Leg Curls
Calf Raises
Crunches
Hanging Leg Raises
Dumbbell Side Bends

2 Chest Triceps and Delts
Flat Bench Press
Incline Bench Press
Flys
Skull Crushers
Dumbbell Shoulder Press
Dips

3 Back and Biceps
Deadlifts
Dumbbell Rows
Shrugs
Barbell Curls
Behind Back Barbell Wrist Curls