well my other one was getting kinda crappy so i'll make a new one.
i haven' tbeen to the gym in 3 weeks. i have been sick all of last week so i'm starting tonight. here is my program for 4 weeks that someone who's name i forget, made for me.
Flat bench Press 2x12
Incline Dumbells 2x12
Preacher Curls 2x12
Hammer Curls 1x12
Leg Press: 1x15
Walking Lunges 2x20 (20 steps)
Your calf program will be done on those three days.
Close Grip Chins 2x12
Cable Row 2x12
Hyper Extensions 3x12
Skull Crushers 2x12
Rope Press Down 1x12
Dumbell Press Super Setted with Front Raises
2x12 do the front raises first
i'll be doing calves 3 times a week as they suck. and i've lost like 5 pounds due to the insufficient amount of cals over 3 weeks. i'll sit down and plan my cals later on, but for now, i'll just make sure that i eat 5-6 times a day and i will grow.
and as well, i might play senior ball this year since it is my last year.. so that will affect my gains. but my goal is to add on 10 pounds before december. wish me luck