New Workout Routine
Rules:
1.) Must go up 5-10 LBS every week
2.) Take 45gs of protein in the morning and 45g of protein after workouts
3.) No more than 30 sec. in between each set
4.) Abs every day (when using Abs Machine do 4 sets of 25)
5.) Traps every day
6.) Do 45 min of Cardio every morning
Monday: Chest
1.) Peck Deck – 3 sets of 12 (go up 5 LBS set) – warm-up
2.) Dips – 3 sets of 10 (lean Forward) – warm-up
3.) Flat Bench w/ BB – 12, 10, 8
4.) Incline Bench w/ BB – 12, 10, 8
5.) Decline Bench w/ BB – 12, 10, 8
6.) DB Fly’s on all the above – 15, 12, 10
7.) Assorted Cable Crosses – 3 sets of 10
8.) Push-ups – 3 sets of 25
Tuesday: Legs
1.) Squats – 15, (light weight for warm-up) 12, 10, 8
2.) Leg Press – 12, 10, 8, 6
3.) Hamstring Curls – 12, 10, 8
4.) Striate leg Dead lifts – 15, 12, 10
5.) Calf Raises – 4 sets of 25
Wednesday: Back & Shoulders
1.) Pull-ups – 4 sets of as many pull-ups you can – warm-up
2.) L extensions – 3 sets of 12-warm-up
3.) Military Press – 12,10,8
4.) Smith Machine Military – Military Press Front & Behind the Back 3 sets of 10
5.) Dead Lifts – 12, 10, 8
6.) Seated Rows – 12, 10, 8
7.) Lat Pull Downs – 3 sets of 12
8.) Dips – Leaned Back
Thursday: Biceps
1.) Preacher Curls – 3 sets 15- warm-up
2.) Preacher Curls (Heavy weight) – 12, 10, 8, 6, 8, 10
3.) Reverse Skull on Cables – 12, 10, 8
4.) Hammer Curls – 10, 8, 6, 4
5.) Light Weight 21’s – 1 set of 21’s
Friday: Triceps
1.) Incline Skull Crushers – 15, (Warm-up) 12, 10, 8
2.) Flat Bench Skull Crushers – 12, 10, 8
3.) Pull Downs – 12, 10, 8
4.) Close Grip Bench – 3 sets of 10
5.) One Arm Extensions – 4 sets of 12
Saturday: Cardio
Sunday: Off | 
