4 Day Routine

Day 1- Chest & Biceps

Chest

Incline start light and increase weight
12, 10, 8, 6, 6.

Flat bench start heavy then lighten up.
6, 6, 8, 10, 12

Then standing flies
2 X 10 - 12 moderate weight or to failure what ever comes last
Biceps

Day 2- Back and Triceps
Day 3- Legs
Day 4- Shoulders and Abs

then........

Day 1- Chest & Triceps
Day 2- Back and Biceps
Day 3- Legs & Abs
Day 4- Shoulders