My workout Program 122lbs-160lbs

[whizkyy]

Day 1: Shoulders, Chest & Triceps

Barbell OHP 4 Sets 5 Reps
Barbell Chest Press 4 Sets 5 Reps
Incline Chest Press 4 Sets 5 Reps
Lateral Raises 3 Sets 12-14 Reps
DB Shrugs 3 Sets 12-15 Reps
Reverse DB Flys 3 Sets 12-14 Reps
One Hand Cable Extention 2 Sets 12-14 Reps
Tricep Pushdown 2 Sets 10-14 Reps


Day 2: Legs, Back & Biceps

Squats 4 Sets 5 Reps
Jump Squats 2 Sets Till Failure
Leg Press 2 Sets 5-8 Reps
Lat Pulldown 2 Sets 8-12 Reps
Bent Over Rows 3 Sets 5 Reps
Ham & Glute Raise 4 Sets Till Failure
Seated Bicep Curl 2 Sets 14 Reps




Day 3: REST


Day 4: Chest, Shoulders & Triceps

Flat Barbell Bench Press 4 Sets 5 reps
Incline Bench Press 3 Sets 5 Reps
Barbell OHP 3 Sets 5 Reps
Lateral Raises 3 Sets 12-14 Reps
One Hand Cable Extention 2 Sets 12-14 Reps
Tricep Pushdown 2 Sets 10-14 Reps



Day 5: Back, Squats & Biceps

Pullups 3 Sets Till Failure
Close-Grip Latpulldown 3 Sets 8-12 Reps
Barbell Squats 4 Sets 5 Reps
Bent Over DB Rows 3 Sets Till Failure
Reverse DB Flys 3 Sets 12-14 Reps
Seated Bicep Curl 3 Sets 10-14 Reps
Overhead Cable Curl 2 Sets 12-14 Reps



Day 6: REST


REPEAT


Been using it for 10 Months

Enjoy