The Beginning of Awesomeness

This is the workout regiment I'll be using to sculpt my body.

Monday 1: Upper Day One

Bench Press - 2 sets of 8-12
Military Press - 2 sets of 12
Skull crushers - 2 sets of 15
Chins - 2 sets to failure (add weight if you can get over 15 reps)
Barbell Rows - 2 sets of 10


Wednesday 1: Lower Day One

EZ Bar Curls - 2 sets of 12
Hammer Curls - 2 sets of 15
Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep)
Stiff-Leg Deadlifts - 2 sets of 15
Hack Squats - 1 set of 8 and 1 set of 20


Friday 1: Upper Day Two

Incline Dumbbell Press - 2 sets of 8-12
Dumbbell Military Press - 2 sets of 12
Dips - 2 sets of 12 (add weight if necessary)
Wide Grip Pulldowns - 2 sets of 10
Deadlifts - 1 set of 8 and 1 set of 4


Monday 2: Lower Day Two

Alternate Dumbbell Curls - 2 sets of 12
Plate Twists - 3 sets with as much weight as possible
Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom)
Lying Leg Curls - 2 sets of 12
Squats - 1 set of 8 and 1 set of 20


Wednesday 2: Upper Day Three

Decline Bench Press - 2 sets of 8-12
Machine Shoulder Press - 2 sets of 8
Close Grip Bench Press - 2 sets of 15
Chins - 2 sets taken to failure
T-Bar Rows - 2 sets of 10


Friday 2: Lower Day Three

Preacher Dumbbell Curls - 2 sets of 12
Zottman Curls - 2 sets of 15
Standing Calf Raises - 1 set of 15 (with 5 second hold at bottom)
Sumo Squat - 2 sets of 15
Leg Press - 1 set of 20 taken to failure


Abs

Weighted decline situps - 2 reps of 10
Weighted knee raises - 2 reps of 8
Swiss ball crunches - 2 reps of 8


Cardio

45-60 minutes at 3.5MPH or higher on an incline, done daily, before breakfast.

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Yeah. I've gone insane.