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Stats 5.7 17 149lbs

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 5-10 reps
5 sets of Bench Press, 3-5 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of dumbbell seated curls, 8-10 reps/ 4-6
3 sets of Preacher Curls, 8-10
4 sets of chin ups to failure


Tuesday: Legs/Calves
Squats 5x5 / 1-8
4 sets of Lunges 8-10 reps
4 sets of Stiff legged dead lift 8-10 reps
Front squat 4x5-10 reps
Calf raises two sets til failure

Wednesday back/abs
5 sets of Pullups till failure
4 sets of Deadlifts 8-10 / 1-6reps
Bent Over Rows 5x5
3 sets of reverse flys 8-10 reps
3x dumbell row6-12 reps
2x decline sit ups to failure


Friday: Shoulders/Triceps
dumbbell/barbell press 5x5/4x6-10
3 sets of Upright Rows
3 sets of front and side Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skull crushers 8-10 reps
4 sets weighted dips till failure