I am not sure of what order to put them in yet, but here it is
Biceps:
Barbell Curls
60 lbs- 5x5
40 lbs 2x10
Concentration Curls
20 lbs 5x5
15 lbs 2x10
Triceps
Close Grip Pushups 3x10
Bench Press
80 lbsx5
60 lbsx10
40lbsx20
Barbell Hold
80 lbs x 30 seconds
60 lbs x 60 seconds
Abs:
Crunches 5x20
Bicycles 5x20
Leg Lifts 3x10
Legs:
Hindu Squat 5x20
Toe Raises 5x20
Chest:
Pushups 4x15
Bench Press (same as above)
Biceps:
Barbell Curls
60 lbs- 5x5
40 lbs 2x10
Concentration Curls
20 lbs 5x5
15 lbs 2x10
Triceps
Close Grip Pushups 3x10
Bench Press
80 lbsx5
60 lbsx10
40lbsx20
Barbell Hold
80 lbs x 30 seconds
60 lbs x 60 seconds
Abs:
Crunches 5x20
Bicycles 5x20
Leg Lifts 3x10
Legs:
Hindu Squat 5x20
Toe Raises 5x20
Chest:
Pushups 4x15
Bench Press (same as above)