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Message: [QUOTE="team-green32, post: 244644, member: 22473"] monday all of the sets are doen to full intensity and you have to eat like a mad man. monday. squats: 3x12,10,8 leg extensions 3x15 hamtractor 3x10 calf raises 2x20 nautiles crunch machine 2x20 leg raises 2x20 wednesday incline bench 3x10-12 bench 3x10-12 pec deck 2x10 shoulder press 3x10-12 delt raises 3x10-12 tricep press 2x10 french press 2x10 friday deadlifts 3x5 t-bar rows 2x10,8 lat pulldown 3x10,8,10 curls 2x10 cable curls 2x10 alone with this routine you should eat alot, get alot of sleep, be on some kind of anti-catabloic, whey protien. dont mess around with ANDRO's either. [/QUOTE]