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Message: <blockquote data-quote="SPL140.2" data-source="post: 4381217" data-attributes="member: 559635">monday workout your shoulders/chestwednesday workout your armsfriday workout your legs and absLift easy to moderate weights at high reps and few sets, example 12 reps 3 sets, when you can complete that try to do more sets when you get up to 10 sets each move up the weight a bit.  Rest after each set about 45sec to 1 min.Heres some good workouts for each day:shoulders/chest-military press, bench press, crossover fly, butterfly, pull up, shoulder shrug, back extension, upright row, bent row, seated rowarms-preacher curl, isolation curl, tricep press down, tricep extension, pull up, upright row, bent row, seated rowlegs-calf raise, leg curls, dead lift, leg extension, leg press, squat, front kick, heel kick, seated row.  ABS- Crunch, side bend, situps</blockquote>

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