damm foo i used to like you same height and same weight know let me tell you that in two months i dropped to a 150 range. know let me tell you how i did itMon:chest daybench press 3x8-10incline bench press 3x8-10decline bench press 3x8-10dips 4x to failureTues: legs daysquat 3x8-10leg press 3x10leg extension 3x8-10leg curl 3x8-10wends: back daywide-grip lat pull down 4x810t-bar row 4x10-12dead lift 3x8-10seated cable row 4x12-15Thurs: shoulder dayshoulder press 3x8-10laterial raises 3x12-15front raises 3x12-15shrugs 3x20Fri: arms dayez-bar curls 3x10hammer curls 3x15db alternating preacher curls 3x15tricep rope pull-down 3x12-15tricep kick backs 3x15-10skullcrucher 3x12-15then on Mon, wends, and Friday your also going to do abscrunches 4x100side bends 4x50plank 2xto failureplus your also going to do cardio on those day for 20 min after your workout at a high intensity.and if you don t know what 3x8-10 means then ill tell uit means how many set and reps in those sets you going to do.
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