Day 1 Barbell Rows,Low Pully,Wide Grip Pulldowns/Barbell curls, seated d.b. curls.

Day 2 Bench press, incline smith, Hammer decline(I like my hammer machie) /Barbell shoulder press, d.b. side laterals/ close grip bench, cable pulldowns.

Day 3 Leg press, squat machine thing, leg extentions, seated hAM curls, seated calf extensions

Day 4,5 off

Day 6 start again

maybe something like this? just need to work the sets and rep range

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S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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