I have been away from lifting for over 2 years. I have maintained my body pretty well as I am an Arborist. I am looking to gain strength. Size doesnt matter I will not bicker if I gain or lose it. But I would like to get a little more cut. I am 23, 5'10'', 190 lbs, about 14-16% BF (I will know for sure wednesday).
I have posted this on another forum also so any of you that are on both, sorry.
MONDAY SHOULDERS and TRAPS
Military Press 2 Sets X 10
Arnold Press 2 sets X 10
Shrugs Dumbell...alternating each week
TUESDAY BACK and BI
Lat Pulldown 4 Sets
Bent Over Rows (Barbell) (done to the stomach)
Seated Cable rows (done to the chest)
Seated Hammer Curls
Reverse Preacher Curls
THURSDAY CHEST and TRI
Inlcine Press (Dumbbell)
I will be doing everything 4 sets at least 10 reps. Last set will be done to failure.
All exercises are in the order they will be done.