Cody's Weight Training Program

Please note I am not a professional body builder I don't know how effective my routine is this is just what I do

Day 1 (large muscles)

Chest-

Normal chest press   4 sets 8-10 reps

Inclined chest press  4 sets 8-10 reps

Inclined flyes  4 sets 8-10 reps

Legs-

Squats  4 sets 8-10 reps

Lunges (or) deadlifts  4 sets 8-10 reps

Calf raises  4 sets 8-10 reps

Back-

Bent over rows  4 sets 8-10 reps

Wide arm chin ups  4 sets 7-12 reps

Day 2 (small and support muscles)

Shoulders-

Shoulder press  4 sets 8-10 reps

Lateral raise  4 sets 8-10 reps

Front raise  4 sets 8-10 reps

Triceps-

Kick backs  4 sets 8-10 reps

Pull down 4 sets 8-10 reps

Close gripped bench press 4 sets 8-10 reps

Biceps-

Curls 4 sets 8-10 reps

Hammer Curls 4 sets 8-10 reps

Abs-

Swiss ball crunch 4 sets 30-50 reps

Bridge 3 sets (until exhastion)

Twist with cable 3 sets 10-12 reps

Day 3 Rest (maybe some cardio)

Day 4 Repeat Day 1 (or cardio ie. punching bag, run or back pack)

Day 5 Repeat Day 2

and so on.. and so on..

Nutrition- Eat as much as possible at any given chance..try to get good fruits and veggies..

supplements-

Ultimate nutrition- Muscle juice

GNC Pro Performance- CELL-VOL L-Glutamine powder

GNC- Mens Multivitamin and mineral

Nestle- Breakfast anytime

Theres my schedule like I said I'm no professional. I'm a 19 year old and have only been lifting weights for 3 years.