monday-
biceps/back/shoulders/abs
biceps
normal curls 3 sets 8-10
hamer curls 2 stes of 8-10
barbell curls 3 sets of 8-10
back
chin ups 2 sets of max
bent over dumbell rows 2 sets of 8-10
wide grip reverse chin ups 2 sets max
super man 2 sets of max
shoulders
arm circles 25 reverse/forward/forword then back 100 all 2 set
cuban press 2 sets of 8-10
lying down bench dumbell raise/shrug 3 sets of 8-10
military press 3 sets of 8-10
side tricep press 2 sets of 8-10
barbell strait arm shoulder press 3 sets of 8-10

tuesday-
triceps/chest/abs
triceps
bench dips 3 sets of max
standing up Dumbbell Tricep Extension 3 sets of 8-10
Close-Grip Barbell Triceps Extension Behind Head 2 sets of 8-10
bent over tricep extentions 2 sets of 8-10
chest
Bench Press 4 sets of 8-10
Dumbbell Bench Press 3 sets of 8-10
dumbell flys 3 sets of 8-10

Wednesday-
jog/abs
jogging for 20 min

thursday-
same as monday

friday-
triceps/chest/abs
same as tuesday

saterday-
legs
i havent came up with this part yet.
sunday-
rest

for abs i do ab ripper x from p90x every other day
and some weighted ab excersizes the other day

Cable crunches\40 reps
Crunches on a decline bench\30 reps
side bend crunch\25 reps
Hanging Leg Raise\30
ive do 90 days of p90x and now i wanna start workoing out at the gym