| M-Tu
Monday: Chest / Back / Bicep
Type of workout set rep wts
Flat Barbell Bench 3-5 12-15 185
Incline Hammer bench 3-5 12-15 140
Decline Bench 3-5 12-15 185
Seated Flies 3-5 12-15 130?
(h)Lat Pull down 3-5 12-15 140?
(h)Seated rows 3-5 12-15 180
Seated close grip row 3-5 12-15 100?
Tricep Ext 2-3 12-15 90
rev. grip ext 2-3 12-15 50
Seated tricep ext 2-3 12-15 125
Up Motion cable flies 2 12-15 17.5
Downward motino cable 2 12-15 17.5
--Stretch for 5-10 minutes and use machine for 2 major movements each muscle
Tuesday: Legs / shoulder / bicep
Leg Press 3-5 12-15 720(8 plat)
Seated calf raise 3-5 12-15 180
Single alt Leg ext 3-5 12-15 65 lbs
Single alt leg curl 3-5 12-15 50
Abductor (inward) 3-5 12-15 120+ ?
adductor (outward) 3-5 12-15 90
Seated calf raise anke str. motion
(s)Military press 3-5 12-15 120?
Lat raise 3-5 12-15 25
Seated raise 3-5 12-15 130
BB stand curl** 3-6 12-15 70
DB stand curl 3-5 12-15 35+?
Preacher Single arm 3-5 12-15 50?
--Stretch for 5-10 minutes and use machine for 2 major movements each muscle
* (s) = smith machine
* (h) = hammer machine
** bb Curl will be done with close, mid, and wide grip
** db curl will be done twisting, straight, and hammer
This is probably going to be my real routine.  | 
