Monday chest and triceps- bench press, incline bench press, decline bench press , db flys , tricep pushdowns, dips
Tuesday legs - squats, leg press, leg curls, calf raises
Thursday- biceps and back- bent over bb row, lat pulldown, cable low row, preacher curls , hammer curls.
Thursday shoulders - db presses, standing lateral raises , upright rows, bb shrugs
Friday - cardio
Follow this and youll be ****** ripped