Please Scroll Down to See Forums Below 
SUNDAY - Legs
------------------
Squats:
15, 12, 10, 8, 6
Free Weight Hack Squats:
12, 10
Leg Extensions:
12, 10
Front Squats:
12, 10
MONDAY - Abs + calfs
--------------------------
Crunches
12, 10, 10
Reverse Crunches
12, 10, 10
Twisted Crunches:
12, 10, 10
Standing Barbell Calf Raises
15, 12, 10, 8
Seated barbell Calf Raises
12, 10, 8
TUESDAY - Shoulders + Triceps
--------------------------------------
Military Press:
16, 12, 10
Clean and Press:
12, 10
Shrugs with barbell:
12, 10, 8
Triceps
Close Grip Bench:
12, 10, 8, 6
French Presses:
12, 10, 8
DIPS
10, 10, 10
THURSDAY - Back + Forearms
------------------------------------
Bent over rows
15, 12, 10, 8
Deadlifts:
12, 10, 8
Wide Grip Chins:
12, 10, 8
Forearms:
Seated dumbelll wrist curls
12, 10, 8
Reverse Barbell Curl
10, 10
FRIDAY - Abs + Calfs
-------------------------
Same as Monday
SATURDAY - Chest + Biceps
----------------------------------
Incline dumbell press:
15, 12, 10, 8
Flat dumbell press:
8, 8
Dumbell flys:
10, 10
Biceps:
Hammer Curls
12, 10, 8
Preacher Curlsl:
12, 10
Standing Concentration Curls:
10, 8
I think a few things should be changed, I just dont know what...
Is this good for a beginner, or what should be changed up?
I'm going for size--not strength.
I'm 16/165/5'11
Thanks
------------------
Squats:
15, 12, 10, 8, 6
Free Weight Hack Squats:
12, 10
Leg Extensions:
12, 10
Front Squats:
12, 10
MONDAY - Abs + calfs
--------------------------
Crunches
12, 10, 10
Reverse Crunches
12, 10, 10
Twisted Crunches:
12, 10, 10
Standing Barbell Calf Raises
15, 12, 10, 8
Seated barbell Calf Raises
12, 10, 8
TUESDAY - Shoulders + Triceps
--------------------------------------
Military Press:
16, 12, 10
Clean and Press:
12, 10
Shrugs with barbell:
12, 10, 8
Triceps
Close Grip Bench:
12, 10, 8, 6
French Presses:
12, 10, 8
DIPS
10, 10, 10
THURSDAY - Back + Forearms
------------------------------------
Bent over rows
15, 12, 10, 8
Deadlifts:
12, 10, 8
Wide Grip Chins:
12, 10, 8
Forearms:
Seated dumbelll wrist curls
12, 10, 8
Reverse Barbell Curl
10, 10
FRIDAY - Abs + Calfs
-------------------------
Same as Monday
SATURDAY - Chest + Biceps
----------------------------------
Incline dumbell press:
15, 12, 10, 8
Flat dumbell press:
8, 8
Dumbell flys:
10, 10
Biceps:
Hammer Curls
12, 10, 8
Preacher Curlsl:
12, 10
Standing Concentration Curls:
10, 8
I think a few things should be changed, I just dont know what...
Is this good for a beginner, or what should be changed up?
I'm going for size--not strength.
I'm 16/165/5'11
Thanks
