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ok this is a program I put together personally, and What I'm going to be doing for the next few weeks.I'm going to incorperate cardio 3 times a week in the morning. After I'm done with this, it's back to Single Factor 5x5 to finish that program off Finally getting back to hitting the weights to get in some type of shape for the summer (no more working out in the school gym during free periods). Hopefully school wont get in the way as much.

Heres the basic layout

Day 1: Chest
Barbell Bench Press 3 8-10
Inclined Bench Press 3 8-10
Flat Bench Flies 3 8-10
Cable Crossovers 3 8-10
Seated Calve Raises 3 10-12
Standing Calve Raises 3 10-12
Crunches 4 12-15

Day 2: Shoulders, Traps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Leg Lifts 4 12-15

Day 3: Arms
Close Grip Bench 3 8-10
Skull-Crushers 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Rope Press-down 2 8-10
Standing Barbell Curls 3 8-10
Alternating Dumbbell Curls 3 8-10
Preacher Barbell Curls 2-3 8-10
Crunches 4 12-15

Day 4: Back
Pull Downs (Reverse/Wide Grip) 3 8-10
Low Cable Rows 3 8-10
Bent Over Rows 3 8-10
Dead Lifts 3 8-10
Leg Lifts 4 12-15


Day 5: Legs
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15