Train 6 days a week Sunday-Legs, Mon-chest, Tues-biceps, Wed-Triceps, Thur-back, Fri-shoulders, Sat-off. Try to get cardio in at least 4 times a week, but want to try and shoot for 5.
Flat Bench 12x195,10x205,8x215,6x225
Decline Bench 4x6x225
Incline Bench 4x10x150
DB Bench 4x10x65
I failed on the last 2 sets on flat bench with 7 and 4 reps. Incline and DB bench I did not perform as well as I wanted. I will stick with these weights on flat,incline, and db bench 1 more week and move up in incline 5-10 lbs.
Cardio 30 minutes on eliptical level 2