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Disreguard what I wrote above..This is what it looks like now..



Monday : Chest and Triceps

A1. Bench press 3x5
A2. Decline dumbbell flies 2x8-10

B1. Incline bench press 3x5
B2. Cable Crossovers 2x8-10

C1. Close grip EZ bar press 3x5
C2. Cable Pressdown 2x8-10

D1. Dips 3x5
D2. Decline skull crushers 2x8-10



Tuesday : Back and Biceps

A1. Lat pulldown 3x5
A2. Rear delt lat raise (incline or bent lateral) 2x8-10

B1. Lying barbell row 3x5
B2. Seated cable/machine row 2x8-10


C1. Preacher curl 3x5
C2. Alt dumbell curl 2x8-10

D1. Reverse barbell curl 3x5
D2. Hammer curl 2x8-10



Thursday : Shoulder / Traps

A1. Military press 3x5
A2. Side lat raise 2x8-10

B1. Alt. dumbell shoulder press / sit 3x5
B2. Cable Front Raises 2x8-10

C1. Seated cable row to neck 3x5
C2. Seated dumbell Shrugs 2x8-10



Friday : Legs and Abs

A1. Barbell squat 3x5
A2. Weighted calf raises 2x8-10

B1. Lunges 3x5
B2. Leg curl 2x8-10

C1. Smith deadlift 3x5
C2. Cable kickback 2x8-10

D1 Barbell ab rollout 3x5
D2 Kneeling cable crunch 2x8-10