The Work out!

Ok I already know the volume is pretty high but its keeping off some fat and I'm gaining some good mass in the process.. It's hefty so here it goes..

Monday:

Chest:
Flat Bench - 5 x 5
Incline - 3 x 8
Incline Db fly's - 3x8
Front Cable Lifts - 3 x 8 (not sure what else to call em)

Tri:
Cable V-bar press down - 3x8
Cable Reverse straight bar pull down - 3 x 8
Dips - +25 3x15+

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Tuesday:

Back:
Lat pulls - 3x8
Seated cable rows - 3x10
cable straightbar press down - 3x8

Biceps:

Standing DB curls - 3x8
DB Hammer Curls - 3x8
Incline dumbell curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Wednesday:

Shoulders:
Standing DB military - 3x8
Side Db raises - 3x8
Front DB raises - 3x8
Upward BB rows - 3x8
BB shrugs - 3x10+

Legs:
squats - 3x8
Decline Leg press - 4x10
calf raises - 3x30+ (three angles)


Thursday:

Back:
Deads - 3x8
Bent Over BB rows - 3x8
Standing Reverse DB fly's - 3x8

Biceps:
Reg. Bar Preacher curls - 3x8
Hammer Bar Preacher curls - 3x8
straight BB curls - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15


Friday:

Chest:
Smith stop press (similar to board presses) - 5x5
Decline DB - 3 x 8
Cable cross press - 3x8

Triceps:
Close Grip Bench Press - 3x8
BB skull crushers - 3x8
Flat Bench DB extensions - 3x8

Abs:
Decline Crunch(smith weighted) - +75X25, +85x20, +95x20
Cable side tucks - +175, 3x15

Lmao... Alright there it is now let me have it! I appreciate any feed back! E

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You come into the world weak, and you will leave the world weak. What you do in between is up to you!