For those of you who might want to know what my workout is :

4 Day Split:




Mon (Chest/Tri):


Inclined Dumbell Press 4s 12 rep
Benchpress 4s 12 rep
Dumbell Flye 2s 20 rep
Rev. Grip Benchpress 4s 12 rep
Lying Tri. Extension 4s 12 rep
Bench Dip 4s 20 rep
Weighted Crunch 4s 20 rep


Tue (Legs):

Squat 4s 8-10 rep
Hack Squat 4s 8-10 rep
Hamstring Curl 4s 8-10 rep
Sissy Squat 4s 8-10 rep
Calf Raise 4s 20 rep
Inverted Weighted Crunch 2s 10
Hanging Knee Raise 2s to failure
Hip Thrust 2s to failure
Rev. Crunch 4s 20 rep
Oblique Crunch 2s to failure


Wed:
Rest


Thur (Shoulder/Traps):

Overhead Press 4s 12 rep
Upright Row 4s 12 rep
Lat. Raise 4s 12 rep
Bent Over Lat raise 2s 20 rep
Shrug 4s 12 rep
Inverted Weighted Crunch 2s to fail
Hanging Leg Raise 2s to fail
Scissor Kick 2s to fail
Reverse Crunch 2s 20 rep
Cross Crunch 2s to fail

Fri (Back/Biceps):


Deadlift 4s 6-8 rep
Bentover Row 4s 12 rep
Pull-up 2s to failure
Barbell Curl 4s 12 rep
Concentration Curl 4s 12 rep
Hammer Curl 4s 12 rep
one Arm Preacher Curl 2s 20 rep
Weighted Crunch 2s 10
Excercise Ball Roll in 2s - 10
Hanging Running in Place 2s to failure
Reverse Crunch on Incline 2s - failure
Standing Oblique Cable Crunch 2s - 15
Cardio for 30-45min


Sat:
Cardio
Rest


Sun:
Rest