Monday-Chest,Trys,Sholders.
Flat BD Press one warm up then 4 sets 6 to 10 with superset with BD flys
Incline BD Press 4 sets 6 to 10 with superset with BD flys 10 reps
BB flat bench 5 sets of 10 modert weight then 1 set 3-5 reps heavy
Decline try extions with close grip press 3 sets of 10 then one of 6
Try push downs 5 sets 10 reps then one 4 to 6 reps
Close grip bench 4 sets of 10 on smith machein
Weighted bench dips 5 sets
Behind the head miltiry press 3 sets 6 to 8 reps
DB miltiry press 3 sets 10 reps
DB side raises super set with DB front raises 3 sets 10 reps
Shrugs with DBs superset with something i made up with the dumb bells like u pull the DBs upalong your side and then up right rows right after with 3 sets of 10 each one after a nother.
Then i just grabe a 2 plates and do like 40 shrugs
Tuesday, Legs,Back,Bi"s
Legs
squats 1 warm up then 6 sets 6 to 10 reps
3 sets front squat 10 reps
Leg press 1 warm up then 5 sets 6 to 10
Bent leg dead lefts 3 sets of 10
Leg extions 3 sets of 10
leg curls 3 sets of 10
Back
4 sets of as many as i can do wide grip pull ups
Behind the head pull downs wide grip 4 sets 10 reps superset them with the helping pull ups till failer
Wide grip front pull downs 3 sets of 10
Cable T-Bar Rows 3 sets of 10
Wide Grip setted cable rows 4 sets of 10 superset with bend over rows
Stright leg dead lift 3 sets of 10
Bi`s
Alltrnated DB curls 4 sets of 10
21s 3 sets
conctrated curls 3 sets 10
stight bar curls 4 sets 10
preacher curls 3 sets of 10 super set with stright bar cable curls
all week i alternat that i have been working out very hard for about 5 months now i have gained about 35 pounds i was 173 and now im 210 i dont no how much exzatiy lol but tell me what u think im 6`3 thanks ohh yea all is heavy not light shit here see ya stephen | 
