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Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (85 lbs) 3. Chest Flyes - 3 sets of 20 reps (30 lbs dumbbells) 4. Tricep Dips - 3 sets of 20 reps (weight 30 lbs) 5. Skull Crushers - 3 sets of 20 reps (60 lbs) 6...

Thanks

Thank you - I'll keep up the grind fo sure

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Thank you so much Sir

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Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 15 reps (142 lbs) 2. Lateral Raises - 3 sets of 20 reps (34 lbs) 3. Front Raises - 3 sets of 20 reps (39 lbs) 4. Shrugs - 4 sets of 20 reps (101 lbs) 5. Cable Crunches - 3 sets of 20 reps (92 lbs) 6. Planks - 3 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 15 reps (195 lbs) 2. Leg Press - 4 sets of 15 reps (310 lbs) 3. Leg Curls - 3 sets of 20 reps (80 lbs) 4. Leg Extensions - 3 sets of 20 reps (100 lbs) 5. Calf Raises - 4 sets of 20 reps (45 lbs) 11th week - Test (250 mg - today), Deca (200 mg -...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 15 reps (225 lbs) 2. Pull-Ups - 4 sets of 20 reps (weight - 25 lbs) 3. Bent Over Rows - 4 sets of 20 reps (135 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (100 lbs) 5. Barbell Curls - 3 sets of 20 reps (60 lbs) 6...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (85 lbs) 3. Chest Flyes - 3 sets of 20 reps (30 lbs dumbbells) 4. Tricep Dips - 3 sets of 20 reps (weight 30 lbs) 5. Skull Crushers - 3 sets of 20 reps (60 lbs) 6...