Gym--Day
Chest
Hammer Decline
3 x 5-7x 380
2 x 5-6 x 360
Back
Low pully Rows
4 x 6-7 x 275
Shoulders
Shoulder press hammer
5 x 7-8 x 260
Legs
Leg Extensions
6 x 12-15 x 290
Hams
seated leg curl
4 x 10 x 175
Bi's
D.B. Curls
5 x 8-9 x 60's
Tri's
Machine dips
4 x 8-9 x 215
Rope pulldowns
4 x 13-17 x 200
Abs
Normally not a workout day, but had nothing else to do since I took the day off
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S.F.W's Joker Style
Not Based on D.C.
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