An update
MONDAY::
CHEST
Bench Press- 4 sets pyramid 12reps, 8reps, 4-6reps, 2reps
Incline bench Press- 3 Sets 10reps, 8res, 4-6reps ( i switch from barbell to dumbbells periodically
Decline bench- 3 Sets 10reps, 8res, 4-6reps
Dips weighted if you can 3 sets 10 reps each
Incline flys- 3 sets 8-10 reps each
Bis ( i really vary the routine on this alot but generally it is 4 different things)
Standing curl- 3 sets 6-10, 6-10, 6-10
Prone incline curls- 2 sets 8-10,8-10
Hammer Curl- 2 sets 8-10, 8-10
Drag curl- 2 sets 8-10, 8-10
Tuesday: Shoulders
Shoulder press: 4 sets, pyramiding 12reps, 8reps, 4-6reps, 2reps
Lat raises : 2 sets each 10 reps
Throwing kettle ball in front (pretty much full body front raises): 2 sets of 10 reps
upright row super set with Arnold presses: each with 10-8reps for 2 sets
Reverse cable pull: 3 sets pyramiding
Shrugs: 3 sets pyramiding super set with 15 rep 45lb plate shrugs.
WEDNESDAY::ABS
4 sets on the decline with a weighted bar on your traps to isolate abs- 15reps
2 sets of weighted leg raises
2 sets of unweighted leg raises
3 sets of double crunches
1 set of holding a weight with your feet elevated off the ground until failure
3 sets of weighted oblique training
3 sets of another oblique training
I also do bag work ( punching bag) and other form of high intensity cardio. I actually just started doing this tho so
THURSDAY
BACK
Pull ups with added weight- 2 sets 8-10, 8-10
One arm dumbbell row- 3 sets 8-10, 8-10, 8-10
Lat pulldown- 4 sets -pyramid
Underhand bent over Row ( switching with overhand ever few weeks)- 4 sets pyramid
TRIS ( vary the routine on these alot)
Skull Crushers- 3 sets 6-10, 6-10, 6-10
kickbacks- 2 sets 10, 10
Close-grip bench-press or Tricep dip- 3 sets 10reps, 8reps, 4-6 reps
FRIDAY: Legs
Squat- 4 sets 10 reps each
Deadlift- 3 sets 8 reps each
Lunges- 2 sets 8-10reps
Leg curl- 3 sets 8-10, 8-10, 8-10
Sitting calf raises super set with weightless standing calf- 3 sets 15, 15, 15
As for supplements I just have a scoop of protein and fast carbs after a work out. Try to have another shake before the gym. And generally casein before bed ( but slices of turkey work just as well). I am currently doing my second run of creatine. I used to use some pre workout things like NO-EXPLODE but cut caffeine out of my life.
For a look at recent pictures here’s a link to a post: http://forum.bodybuilding.com/showthread.php?t=120197051
