ripping up chest

[gymtime]

OK, typical week:

Sat: back, bis/tris

db rows - 10,8,6
cable pulldown - 10,8,6

 

[gymtime]

straightarm pushdown 10,8
bar curls 10,8,6
hi to low cable curls 10,8,6
skullcrushers 10,8,6
rev grip cable pushdown 10,8,6
cardio 20 min

Sunday: 30 minutes treadmill, steady jog

Monday: chest/shoulders

db incline 10,8,6
cable crossovers 10,8,6
flat bench (bar) 8,6
arnold press 10,8,6
db raises 10,8,6
abs

Tuesday: off

Wednesday: Legs

Squats warmup, 10,8,6,4
Leg Press 10,8,6
Calves (superset two excercises) 14,12,10
Smith Rack Lunges 12,10,8
Leg raises 10,8,6
stairclimber 10-15min

Thursday: off

Friday: 30 min cardio/abs