My workout routine, so I don't forget or lose my text file with the schedule.
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MondayBack, BicepsDeadlifts (115), Rows (25), Bicep Curls (25), Hammer CurlsWednesdaypecs, tricepsincline bench press, flyes (15), flat bench press (25), Skullcrushers (25)Fridaylegs, shouldersSquat, calf raise, lunges, shoulder press, lateral raise
Saturday
abs
Sit-ups and/or bicycle crunches
Calf RaiseDumbell LungeDumbell Squat