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Mondays: Chest
heavy incline dumbell or flat (5 to 6 sets @ 6 - 8 reps)
moderate decline or hammer iso chest (5 sets @ 4- 8 reps)
peck deck flys or dumbell fly's (5 sets 10 @ 12 reps)
cable X (4 - 5 sets 8 @ 12 reps)
Tuesdays: Lats and lower traps
heavy Dumbell Pullovers (6 sets @ 8 reps)
Heavy lat pulldowns (5 to 6 sets @ 6 - 8 reps)
heavy Low cable rows (5 to 6 sets @ 6 - 8 reps)
hammer rows singles (4 sets @ 10 reps)
hyper back ext (4 sets @ failure)
Wenesdays: Triceps
heavy dumbell ext (6 sets @ 6 - 10 reps)
tricep ext (5 sets @ 10 reps)
dumbell kick backs (4 sets @ 12 reps)
dips (3 - 4 sets @ failure)
Thursdays: Biceps
heavy barbell curls (4 sets @ 6 reps)
stand alt. supinated dumbell curls (6 sets @ 6 reps)
seated preacher curls (4 sets @ 10 reps)
alt. cable curls, rev. or wrist curls (5 sets @ 10 reps)
Friday: Delts and traps
heavy military press (behind neck) (6 sets @ 6 - 10 reps)
heavy dumbell press or arnold press (5 sets at 10 reps)
side raises (4 sets @ 12 reps)
reverse flys (5 sets @ 12 reps)
dumbell shrugs (4 sets @ 10 reps)
Saturday: Legs
okay tired typing
40 minutes cardio after every workout and judo practice every tuesday and thursday
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