My workout routine? I used to do circuit training but I got tired of being that 160 pound weakling so I decided to hit the DB's and BB's. Right now I am doing ; Day 1 (Mondays) / I change it up every month ~ chest/back/triceps/biceps/quads etc.. Flat Bench: 1x12, 1x10, 2x8 (Light to heavy) Incline Bench: 1x12, 1x10, 2x8 (Light to heavy) Decline Bench: 1x12, 1x10, 2x8 (Light to heavy) **Alternating between Dec Bench & Cables week-to-week** Cable Crossovers: 4x10 (I start off with medium weight and increase slowly) - matters how I am feeling Seated Pec Fly Machine: 1x12, 1x10, 2x8 (Light to heavy) Rope Curls: 3x10 Preachers: 3x10 Reverse Curls: 3x10 Incline-Seated DB curls: 1x12, 2x10, 1x8 Standing Behind-the-Back Forearm Curls: 3x12 - These are Beasts.. Gripper Machine: 3x12 Day 2 (Tuesdays) Barbell Squats: 2x12, 2x10, 1x8 Stiff-Leg DL's: 4x12 Laying Leg Curls: 4x10 Seated Leg Extensions: 4x10 Swiss Ball Crunches: 3x30 Laying Leg Raises: 3x25 Hanging Leg Raises: 3x20 Day 3 (Thursdays) Militray Press: 4x8 1 Arm Front Raise: 4x12 Upright Rows: 4x12 **alternate week-to-week between Upright Rows/DB Lateral Raise** DB Lateral Raise: 4x10 Seated Reverse Delt Fly Machine: 4x12 DB Shrugs: 1x15, 2x12, 2x10 Tricep DB Kickbacks: 3x12 Rope Pressdowns: 3x10 **Alternate between Rope PD's/CG bench week-to-week** Close Grip Bench: 1x12, 1x10, 2x8 Skull Crushers: 4x10 Dips: 4xMax reps Day 4 (Fridays) Assisted Pullups: 4xMax Reps (w/ 40lbs of assistance) sometimes I do 60 - depends on the day Seated Cable Rows: 4x10 DB Bent-Over Rows: 4x8 Close Grip Pulldowns: 4x12 Seated Calf Raise: 1x15, 2x12, 2x10 Swiss Ball Crunches: 3x30 Laying Leg Raises: 3x25