my weekly workout routine

[xclusive]

monday - chest and abs
- incline barbell press - 15, 12, 10, 8 (reps)
- flat dumbell press - 12, 10, 8
- incline dumbell flyes - 15, 12, 10
- cable cross-overs - 4 sets of 12
- crunches - 3 sets of 50
- hanging leg raises - 4 sets of 30
- side bends - 3 sets of 15

tuesday - back
- barbell rows - 15, 12, 10, 8
- dumbell rows - 12, 10, 8
- lat pull-downs - 15, 12, 10
- low cable pulley rows - 3 sets of 20

wednesday - legs
- squats - 15, 12, 12, 8
- leg press - 12, 10, 8
- leg extensions - 3 sets of 20
- stiff legged deadlifts - 15, 12, 10
- lying leg curls - 4 sets of 20
- calf raises - 3 sets of 20

thursday - arms and abs
- barbell curls - 15, 12, 10, 8
- alternate dumbell curls - 12, 10, 8
- concentration curls - 3 sets of 20
- close-grip bench press - 15, 12, 10, 8
- dumbell kickbacks - 15, 12, 10
- tricep push-downs - 3 sets of 20
- crunches - 3 sets of 50
- hanging leg raises - 3 sets of 30
- side bends - 3 sets of 15

friday - shoulders
- military press - 15, 12, 10, 8
- lateral raises - 15, 12, 10
- bent-over lateral raises - 15, 12, 10
- hammer shoulder press - 3 sets of 20
- barbell shrugs (using dumbells instead) - 12, 10, 8

also doing cardio a half hour everyday except for wednesday...switching between the treadmill, eliptical, and bikes