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Anonymous
Don't go running everyday...doesn't achieve anything because muscles need atleast 48 hours to repair.
5-days is pretty hefty too but whatever, as long as you eat just over 1 gram of protein per lbs of the your weight.
This is how you should do Day1: Chest, triceps, forearms Bencpress w/ barbell 4x8 Incline dumbbell press 3x8 dips 4x10 tripcep pulldowns
Day2: Back, Shoulders Deadlifts 4x8 (don't do this everyweek) Cable rows 4x8 Cable pulldowns 4x10 chinups Shoulder presses 4x10 Arnold presses 3x8 Shoulder raises 4x10
Day 3: Legs, calves, lowerback Squats 4x8 (perfect form) Leg press machine 3x8 Calf raises 4x10
Day 4: Abs, biceps, forearms again, cardio crunch machine 5x10 Leg raises 4x10 wrist curls 5x10 run/row/bicycle 30 mins
Day 5: Sex
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