Muscleheadteens Workout (comments plz)

[muscleheadteen]

Well here it is:

Tuesday

Chest
-Flat Dumbbell Bench Press (3 sets 6-10 reps)
-Dumbbell Flyes (3 sets 6-10 reps)
-Incline Dumbbell Bench Press (3 sets 6-10 reps)
-Machine Bench Press/Decline Bench Press/Pec Decs(3 sets 6-10 reps)*

Shoulders
-Military Presses (3 sets 6-10 reps)
-One Armed Lateral Raises (3 sets 6-10 reps)
-Front Dumbbell Raises (3 sets 6-10 reps)
-Shoulder Shrugs (3 sets 6-10 reps)

Thursday

Biceps
-Alternating Dumbbell Bicep Curls (3 sets 6-10 reps)
-Hammer Curls (3 sets 6-10 reps)
-One Armed Dumbbell Preacher Curls (3 sets 6-10)
-Concentration Curls/Cable Curls (3 sets 6-10 reps)*

Triceps
-Tricep Pushdowns (3 sets 6-10 reps)
-Tricep Overhead Extensions (3 sets 6-10 reps)
-Tricep Pulldowns (3 sets 6-10 reps)
-French Curls/Dips (3 sets 6-10 reps)*

Forearms
-Wrist Curls (3 set till failure)
-Reverse Wrist Curls (3 set till failure)

Saturday

Legs
-Dumbbell Squats (3 sets 8-12 reps)
-Leg Extensions (3 sets 8-12 reps)
-Calf Raises (3 sets till failure)
Leg Curls (3 sets (8-10 reps)

Abs and Obliques
-Weighted Crunches (3 sets till failure)
-Leg Raises (3 sets till failure)
-Side Bends (3 sets till failure)
-Crunches (3 sets till failure)

Sunday

Upper Back
-Pull Ups (3 sets till failure)
-One Armed Rows (3 sets 6-10 reps)
-T-Bar Rows (3 sets 6-10 reps)
-Lat Pulldowns/Chin ups (3 sets 6-10 reps)*

Lower Back
-Dead Lifts (3 sets 6-10 reps)
-Weighted Back Extensions (3 sets 6-10 reps)

*Denotes Switch Week by Week