Choopa Phil

Here ya go my man! I suggest taking an intraworkout supplement such as Karbolyn which will help keep your energy levels up during your workouts. You also have the option of something like gatorade powder if cost is a factor. That along with proper post workout nutrition you should be on your way to a leaner harder version of yourself. Dont be a scale queen either its all about measurements and what the mirror tells you! If you have any questions just let me know

Workout 1 Chest/Bi's

Incline Barbell/Smith Press - 5x 10
Incline Fly - 4x 15
Flat DB Press - 5x 10
Flat Fly - 4x 15

Standing BB Curl - 5x 12
Alternating DB Curl - 4x 12
Pinwheel Curl - 4x 10
Hammer Curl - 4x 10

Workout 2 Legs/Shoulders

Squat - 5x 10
Stiff Leg Dead lift - 4x 10
Leg press 4x10 - if you have more energy and can bang out more do it!
Seated Calf Raise- 5x 20

DB Shoulder Press - 5x 8
Side Lat Raise - 4 x 15
Bent over rear delt raise - 4x 15
Shrugs - 4x 12

Workout 3 Back/Tris

Wide Grip pull ups - As many sets as it takes you to get to 30 total, use assisted machine if neccessary
Lat pull Downs - 4x 12
DB Row - 4x 12
Barbell or Tbar Row - 4x 12

Dips - As many sets as it takes you to get to 30 total, use assisted machine if neccessary
Vbar Pushdown - 4x 15
Reverse grip pull down 4x 12

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