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.
Day 1: CHEST AND TRICEPS w/ Post Workout Nutrition
Chest Workouts- 777 Pushups= 7 close, 7 standard, 7 wide
Elevated Feet Pushup
Tricep Workouts- Kickbacks
Day 2: BACK AND BICEPS w/ Post Workout Nutrition
Back Workouts- Db Row
Lying Bent Over Row
Bicep Workouts- Standard Curls
Day 3: LEGS w/ Post Workout Nutrition
Leg Workouts- Dumbbell Squats
Day 4: SHOULDERS (including traps) AND ABS w/ Post Workout Nutrition
Shoulder Workouts- Seated Shoulder Press
Abs- Crunches and off to each side, Leg Raises, Bicycles, Sit-Ups