>>17863427Monday: bench, decline bench, flys, dips, tricep pull downs
Tuesday: squat, leg extensions/curls, adductors abductors, calves
Wednesday: pull ups, lat rows, lat pull downs, bicep curls
Thursday: dumbbell military press, then work the three heads of your shoulder, then rear delta, and calves.
Then enjoy your weekend, lots of protein, little fat and little carbs.
Week one: these should all be heavy, low rep
Week two, medium weight medium rep
Week three, low weight high rep,
Repeat.
Any questions?