se1289's Journal

Mondays/Thursdays
Chest, back, and rear delts
Incline dumbell presses -  sets of 8-12
DUmbbell rows- 10 sets of 10 reps
DUmbell flyes- 2 sets of 10 reps
Bent over lateral raises- 3 sets of 15

Tuesdays/fridays
Shoulders, arms, and abs
DUmbell shoulder presses- 3 sets of 10 reps
DUmbell upright rows 4 sets of 10 reps
DUmbell curls- 8 sets pf 10 reps
DUmbell overhead tricept extensions- 8 sets of 10 reps

Wednesdas/saturdays
Quads, hams, and calves
Dumbell squats -  sets of 8-12 reps
dumbell lunges- 4 sets of 8-12 reps
DUmbell stiff legged deadlifts-  sets of 12 reps
DUmbell calf raises- 7 sets of 20-40 reps