Monday: Chest

Alternate weekly between dumbells and barbells to save your rotator cuffs.

+ Flat DB/BB presses: 3 warm up sets (3x12), 3 workings sets (3x8) MAX weight with spot needed on last two/three reps
+ Incline DB/BB presses: 1 warm up set (1x12), 3 workings sets (3x8) MAX weight with spot needed on last two/three reps
+ Flat Flys: 4 sets in ascending weight (4x10)
+ Incline Flys: 4 sets in ascending weight (4x10)
+ Decline BB press: 1 warm up set (1x12), 3 workings sets (3x8) MAX weight with spot needed on last two/three reps
+ Dips: 3 sets to failure


Tuesday: Back
USE THE BEST FORM POSSIBLE


+ Wide arm pull ups: 3x10 (warm up with this, and then incorporate them randomly through out the workout)
+ BB Bent over rows: 1 warm up set (1x10), 3 working sets (3x8)
+ Lat Pull downs: 1 warm up set (1x10), 3 working sets (3x8)
+ Pulley Rows: descending weight (3x10), last set (4x12)
+ One arm DB Row: (3x10)
+ Deadlifts: (5x8), ascending weight to 8 rep of max weight
+ Goodmornings: (5x10) PROPER FORM#$@#$@#$@#%$@#%
+ Machine back: 3 sets to failure

Wednesday: Shoulders
FORM OVER WEIGHT

+ DB/BB Military Press: 2 warm up sets (2x10), 3 working sets (3x8) 
+ Front DB Raises: (3x10), ascending weight
+ Laterals: (3x10) STRICT FORM
+ Side DB Raises: (3x10)
+ Cable/DB Rotaor cuff excersise: (3x10), LIGHT WEIGHT, PROPER FORM
+ Barbell Upright Rows: (3x10), ascending weight, proper form

Thursday: Legs

+ Squats: 1 warm up set (1x12), 4 workings sets (3x8) THIGHS PARALLEL WITH GROUND
+ Leg Curls: (3x10)
+ Leg Extensions: (3x10)
+ Stiff-Leg Deads: (4x12) 
+ Calfs: (4x12)
+ Leg Presses: 5 sets, pyramiding up then 12 two legged jumps onto 3 foot box

Friday:

Bi's Before Tri's

+ PULL UPS: warm up with (3x10), and then through out the rest of the work out.
+ DB Curls: (1x6) warm up, (3x8) ascending to heaviest weight
+ BB wide grip curl: (4x10) descending from heaviest to lightest weight
+ Close grip Preacher curl: (3x10)
+ DB Grip Preacher Curl: (3x10) really isolate the bicep, make sure to go all the way
+ DB Hammer curls: (3x10)

+ Skull crushers & close grip chest press: (3x12)
+ One arm over head extenstions: (3x15)
+ Standing Cable Press down: (3x12)
+ Standing reverse SINGLE hand press down: (3x12)
+ Overhead Rope Extension: (3x12)
+ Dips: 3 sets till failure