Routines for a full body workout

[Sammylll]

Simple Routine for a fully body workout
You will do 3 work exercises a day and if you stay longer than 45 mins; your fu<king around! These exercises consisted of 4 sets for a 10-15 reps. So find a weight for you that you can do. Our goal is to do these exercises properly and not to cheat our self. Its best to find a good work out partner to motivate you and push you to finish your sets and to push you throughout your reps. On heavy days please have a spotter.
Rest, Eat and Grow!!!!

Sun - Rest day

Mon- dead lift, good mornings 4 x 15, abs crunches decline with 5lbs medicine ball 4 x 10-15

Tues- barbell shrugs front/back position 4 x 10, upright cable row 4 x 10, and narrow/wide grip pull downs cable 4 x 10

Wed- (Heavy bench flat/incline, dumbbell press flat/ inclines 4 x 10, military press sitting or standing up 4x 10)

Thurs- heavy squats, leg extensions 4 x 10, leg curls 4 x 10, calf raises 4 x 10
*Note (Your not doing squats till your ass pass your knees)

Fri- arm curls with a bar 4 x 10, triceps pull down 4 x 10, skull crusher 4 x 10, and arm curls with a cable 4 x 10, pull ups wide/close grip 4 x 10

Sat – light bench flat 4 x 10, light dumbbell press 4 x 10, cross over cable 4 x 10