Chest Day

As always I start out with free weights instead of machines. I usually start with dumbell or barbell bench press. From there I inclined and decline bench. Then I do some sort of fly workout either with a machine or free weights. Finally I use a bench machine to exhaustion.

Arms Day

For arms day planning is pretty simple. I split it up between triceps, biceps, and forearms. As always start out with free weights and not machines. First I do 5 set of curls with dumbbells. Each set I move up in weight and start at a manageable weight. Next I usually do 5 sets of seated dumbbell tricep extensions. Next I usually use a straight bar (don't lift arms in the squat rack) and do 5 sets of reverse curls. From here I either do skull crushers or move to cables for a tricep exercise. After this I focus on forearms by wrist curls or reverse wrist curls. Finally I go till exhaustion with curls and some sort of tricep exercise maybe with machines. Somewhere in there if I need a rest I do some sort of abs giving my arms a rest without completely resting.

Back and Shoulders Day

Today is back and shoulders day. I will start the workout with a dumbell row on a flat bench. Next I will do military press with a barbell and dumbells. Switching back to back, I will do lat pulldowns. I will then use the various machines in the arc till exhaustion.

LEG DAY.

My work out will start with a barbell squat on the heavier side. I usually do legs twice a week. One of the days I go through each exercise with lighter wieghts but more reps and the other day I go heavy with lower reps. I spread out these days to ensure recovery. I usually lift legs at the beginning of the week and on the weekend. The next exercise that I do is lunges. These can be performed with dumbells or a barbell. From there I go to machines. I usually use the hack squat machine first. Then I go to leg press and hamstring press machines. In between each of these I usually do some sort of abs. This is beneficial because it gives my legs a rest. That is leg day.