Monday: Chest-Bench press, cable cross, incline DB press, pec dec
Back- Lat pulldown, cable row, t-bar row, iso-lateral high row
Weds: Bicep- dumbell curls (sometimes hammer curls), cable curl, concentration curl, machine preacher curl
Tricep- cable one arm tri extension, cable pushdown (sometimes with rope), cable overhead tri extension, Seated dumbell extension
Friday: Shoulders/traps- Smith machine press, DB seated lateral raise, cable side lateral raise, shrugs (using DBs, machines, barbells)
Legs- Machine Squat, leg press, leg extensions, leg curls, donkey calf machine
Training for about a year, goal is to get bigger, and a little leaner. Used to want to just get big, but I noticed an increase in body fat ( I measured about 5’4" and weighted 150 lbs when I started lifting, 170 around last month-perhaps due to creatine usage; and as of today around 162 lbs.