Gtiracer

Its not great but its gotten me ok results, Im going shopping tomorrow to re freshen up my diet due to what i have read on nutritional values of certain foods but here is my current routine:

Mon: Chest and (Fortnightly) - Biceps

5 Sets on Incline Barbell bench press
3 Sets of Flat Dumbell Bench press

1 Set of warm up curls on EZ Bar
2 Sets of Dumbell Curls

4 Sets of Deadlifts

Weds: Legs

4 Sets of Front Squats
4 Sets of Backward leg extensions (Dont know proper name)
5 Set of Calf Raises


Fri: Shoulders/Back Triceps

5 Sets of Lying down Barbell Rows

5 Sets of Barbell Shoulder Shrugs
3 Sets of Shoulder Raises

5 Sets of Skull Crushers
4 Sets of Weight Dips





Now my routines not great and i think the deads should be on a back day but time does not allow, i have too much to do on a Friday as it is