Workout Routine

Day 1 Chest 1. Barbell Bench Press 135lbs x 8 Reps, 155 lbs x 6 reps, 165 lbs x 4 reps, 175 lbs x 2 reps, 185 lbs x 1 rep 2. Incline Dumbbell Bench 55 lbs dumbbells 8 reps, 6 reps, 4 reps 3. Fly Machine 80 lbs 8 reps, 8 reps, 8 reps (taking it easy because of a bum shoulder that hurts at high weight during this exercise) 4. Cable Push for Chest 70 lbs x 8 reps, 80 lbs x 6 reps, 80 lbs x 4 reps 5. Decline Bench 135 lbs x 10 reps, 8 reps, 6 reps 6. Sit-ups - 25

Day 2 Back 1. Lat Pull downs 120 lbs x 8 reps, 130 x 6 reps, 140 x 4 reps 2. Reverse grip pull-ups 3 sets of max. My max is only around 4-6 reps but hopefully will increase with time. 3. Row machine 90 lbs x 8 reps, 100 lbs x 6 reps, 110 lbs x 4 reps 4. Bent over row with bar bell (Close grip) 90 lbs x 8 reps, 6 reps, 4 reps 5. Sit-ups - 25 Day 3 Shoulders 1. Smith machine press 65 lbs x 8 reps, 85 lbs x 8 reps, 105 lbs x 8 reps, 6 reps, 4 reps (Once again doing lower weight sets to properly warm up as to not hurt my shoulder) 2. Overhead press machine (close grip, palms facing inwards) - 90 lbs x 8 reps, 100 lbs x 6 reps, 110 lbs x 4 reps 3. Reverse fly dumbbells 10 lbs x 8 reps, 8 reps, 8 reps 4. Shrugs w/ dumbbells 75 lbs x 8 reps, 8 reps, 8 reps 5. Reverse grip should press (Short barbell) 75 lbs x 8 reps, 6 reps, 4 reps 6. Sit-ups - 25

Day 4 Legs 1. Squats 95 lbs x 8 reps, 135 lbs 6 reps, 4 reps 2. Dead lifts 95 lbs 6 reps, 5 reps, 4 reps 3. Lunges 25 lbs dumbbells in each hand 8 steps with each leg repeat 3 times 4. Calf raises (Squat machine) - 220 lbs x 8 reps, 8 reps, 8 reps 5. Sit-ups - 25 Day 5 Arms 1. Skull Crushers 70 lbs x 8 reps, 6 reps, 4 reps 2. Triceps Pressdown (Straight bar on cables) - 180 lbs x 8 reps, 200 lbs x 6 reps, 4 reps 3. Overhead dumbbell press 65 lbs x 8 reps, 6 reps, 4 reps

4. Barbell curl 65 lbs x 8 reps, 6 reps, 4 reps 5. Dumbbell Curl 35 lbs x 8 reps, 4 reps, 2 reps 6. Preacher machine curl - 90 lbs x 8 reps, 6 reps, 4 reps

7. Forearm Curls 95 lbs x 8 reps, 8 reps, 8 reps

Nutrition
Goal Minimum 3,000 Calories 400 g Carbs 120 g Protein The meal plan I will follow everyday is this one 1. Breakfast 4 fried eggs and 1 English Muffin 2. Snack 2 cups Peanuts 3. Lunch Peanut Butter and Jelly Sandwich with Chef Boy Ardee ravioli and milk to drink 4. Snack Protein shake 5. Supper 2 chicken breasts fixed in different ways to mix it up with vegetables and a baked potato 6. Before bed Peanut butter and milk

*I will keep a journal of all my eating habits **I will keep a journal of my workouts. Each time I repeat them, I will try and do one more rep or add a few more pounds to constantly improve myself. ***Exercise will consist of playing basketball for 5 hours each Saturday morning at an intense level