[acutekitten]

This is what i am doing now, i like it although i have been on it too long. I can only work out 6 days a week because the gym is closed on Sunday, im in college so it's not a real gym. I eat as much as i can but diet is hard because i have to eat in the cafeteria (my meals are included in the tuition).

Day 1 Legs:

Squat 4 sets 8-10 reps at 75-80%
Leg curls 4 sets 8-10 reps at 75-80%
Leg press 4 sets at 80-85%

Day 2 Back:

Pull Ups 4 sets each time till failure
Lat pull-down 4 sets 8-10 reps at 75-80%
Seated rows 4 sets 8-10 reps at 90%
Hyperextentions 3-4 sets 8-10 reps no weight

Day 3 biceps:

Ez-Bar Curl 4 sets 8-10 reps at 75-80%
Preacher Curl 4 sets 8-10 reps at 75-80%
Cable Curl 1" grip 4 sets 8-10 reps at 80%

Day 4 Shoulders:

Behind the Neck Press 4 sets 8-10 reps at 75-80%
Arnold Press 4 sets 8-10 reps at 75-80% (dumbell with a twist)
Front Dumbell Raises 4 sets 8-10 reps 60-70%

Day 5 Chest:

Dumbell Flat Bench 4 sets 8-10 reps 80-85%
Decline bench 4 sets 8-10 reps 80-85%
Dumbell flys 4 sets 8-10 reps 60-70%

Day 6 Tryceps:

Skull Crusher 4 sets 80-10 reps 75-80%
Dumbell Kickbacks 4 sets 8-10 reps 75-80%
Cable Pulldown 4 sets 8-10 reps 80-85%

Day 7 Rest because it is sunday.

I do not do those same exercises in the same order on those same days. I change exercises and grips. On back for example. I might change it to Standing rows, bent-over row, dumbell row...u get the idea. The 4 sets of 8-10 reps is my goal some times on the 4th set i don't make it to the 8 rep minimum. I also work abs, forearm, and other parts in on different days depending on how i feel that day. The only suppliments i am taking is whey protien, creaine, and ZMA.