Exercise

Alright so hear we go. Pretty simple routine, but tough on the body. This type of workout is desinged to break the muscles down enough to force growth and increased fiber endurance. The program is recommends for 4-6 weeks with a month or two between cycles. Diet is key with this workout and so is rest. Stop smoking and you won't get sick, your body isn't going to have a lot of time for immune defense and liver detox. Healthy fruits and proteins are a must.

AS many reps as you can do In 20 seconds, repeat 7x with a 10 second rest in between with 2-4 minutes rest between each exercise don’t over do it with weight you want to be able to finish the 8 sets.

Day 1: Chest
-push ups (flat or lean on bench)
-incline barbell press
-flat dumbell press
-cable crossovers (not flyes)

Day 2: Legs
-squat
-leg press
-extensions
-lying or seated curls (alternate for even development

Calves:
-standing calf raise (body weight)
-seated calf raise

Day 3: Shoulders
-smith machine seated shoulder press
-smith or barbell upright row
-lateral dumbbell raises ( I use either the tens or eights)
-reverse fly (machine)

Day 4: Back
-bent over barbell row
-lat pull down
-seated row
-straight arm pull down

Forearms:
-wrist curl, reg and reverse (I don't do these, no time)

Day 5: Arms
-lying tricep extension (skull crushers)
-cable press down
-overhead cable extensions

-barbell curl (I trythe 45 lb bar, but usually end up with the curling bar with a 5 on both sides = 35 lbs total)
-incline dumbbell curl
-dumbbell or cable hammer curl

Abs:
Five Days a week.