4-DAY Split W/ 4 days on and 3 days off.

I want to do one set of 12 reps for each exercise except for Abs, and of course the 777's(dont know the actual name) and calves.


Monday=

Day 1: CHEST AND TRICEPS w/ Post Workout Nutrition


Chest Workouts- 777 Pushups= 7 close, 7 standard, 7 wide
Standard Pushups
Elevated Feet Pushup

Tricep Workouts- Kickbacks
Tricep Extensions
Dips




Tuesday=

Day 2: BACK AND BICEPS w/ Post Workout Nutrition


Back Workouts- Db Row
Lying Bent Over Row
Heavy Pants


Bicep Workouts- Standard Curls
Cocentration Curls
Hammer Curls


Wednesday=

Day 3: LEGS w/ Post Workout Nutrition

Leg Workouts- Dumbbell Squats
Lunges
Calf Raises








Thursday=

Day 4: SHOULDERS (including traps) AND ABS w/ Post Workout Nutrition

Shoulder Workouts- Seated Shoulder Press
Lateral Raises
FRont Raises
Reverse Flies
Shrugs

Abs- Crunches and off to each side, Leg Raises, Bicycles, Sit-Ups