Calf Raises- 10 or more sets upping the weight as i go.
Squats- upping the weight keeping it around 6 after 4 sets as many times as i can before i want to go home or throw up.
Lateral and Front Raises Dumbbell- as many sets as i can keeping it around 6 after 4 sets.
Military Press Dumbbell- as many sets as i can keeping it around 6 reps after 4 sets
Wide Chins- whenever i feel like it after the other sets as many as possible in 50 minutes
Bent Over Rows-Same
Reverse Peck Deck- 3 sets
Deadlifts-As many as i can do again.
Thursday-Bicep and shrug day
Standard curls- 3 sets
Hammer curls-3-5 sets
Barbell curl inner and outer-2-3 sets
Chin ups- whenever i feel like em.
Cable curls-2 sets
Preacher curls-2-3 sets
Palms up bench curls(forearm)-5 sets
Reverse Dumbbell curls(forearm)-5 sets
Shrugs with Dumbbell-7 to 10 sets
Bench press- upping the weight as i go usually 5-7 sets
Incline Bench-3-5 sets
cable crossovers- as many as i feel like that day
Peck deck-3 sets
dips both for tri's and chest-5 sets.
dips- bench to bench with weight on lap.
Saturday- usually do whataver isn't sore....or rest that day
Sunday-same as saturday
i usually do abs every two days and i have stopped cardio completly for the next month and a half. trying to bulk
Point out what i am doing wrong. im gaining on this and started this last week.