Routine

6x4 Push / Pull / Legs

Monday
dumbell press
incline press
decline press
tricep pulldowns
dumbell shoulder press
skull crushers
50 crunches

Tuesday
deadlift
pullups
bent over raises
row machine
preacher curls
shoulder shrugs
50 crunches

Wednesday
squat
leg press
lunges
calf raises
weighted crunches
leg extensions

Thursday off

Friday
dumbell press
incline press
decline press
tricep pulldowns
dumbell shoulder press
skull crushers
50 crunches

Saturday
deadlift
pullups
bent over raises
row machine
preacher curls
shoulder shrugs
50 crunches

Sunday
squat
leg press
lunges
calf raises
weighted crunches
leg extensions


weight 175lb
4 months ago I was 160