PICS without shirt?....eddie :rick:

 

i dont do nudies h:

 

what if we paypal

 

Here's my old workout:

Day 1:
Abs
Crunches - 2 x 20
Bicycle Crunches - 2 x 30
Reverse Crunches - 2 x 20
Leg Raises w/weight - 2 x 15
Side Bends w/weight - 2 x 12

Chest
Flat Bench Press - 3 x 15 (after warm up sets)
Incline Dumbbell Press - 3 x 15
Decline Bench Press - 3 x 15

Legs
Squats - 3 x 15
Calf Raises - 3 x 15
Stiff Leg Deadlifts - 3 x 15

Day 2:
Abs - same as above

Back
Seated Cable Rows - (warm up sets only)
One Hand Dumbbell Rows - 2 x 15 (each side)
Lat Pull Downs - 2 x 15
Hyper Extensions - 2 x 15

Traps
Upright Rows - 2 x 15
Barbell Shrugs - 2 x 15

Shoulders
Front Dumbbell Raises - 2 x 12
Side Dumbbell Raises - 2 x 12
Rear Lateral Dumbbell Raises - 2 x 12

Day 3
Abs - same as above

Biceps
Dumbbell Curl - 3 x 12
Hammer Curl - 3 x 12

Triceps
Close Grip Bench Press - 3 x 12
Triceps Pushdown - 3 x 12

I also switched up some of the exercises every month. One day of rest in between each workout day.

 

PICS without shirt?

 

Ew no h:

I didn't do any cardio....fat ftl.

New workout will change that.

 

fapfapfapfapfap

 

This is true. When the big guy at the gym introduces himself and gives you tips, listen. They'll also push you harder than you thought you were capable of.

That said, if you need a routine to experiment with:

http://www.t-nation.com/portal_inclu...-training.html

Or

http://www.geocities.com/elitemadcow...Linear_5x5.htm

I have little/no experience. Let me know how it goes for you. h: