Is this ok? - Nasty's Journal

[Nasty]

(Alternating Schedual)

Monday:
Pecs-
Bench 155-160lbs 3x10 incline and flat
Flies 20lbs (each dumbell) incline and flat 3x10

Tri's
Raised Bench Dips (feet on something high)30-50 reps
Skull Crushers 50lbs 3x10
Parallel Bar Dips 3x20-30

Back
Reverse flies 30lbs 3x10
dead lifts
Bent over rows
Dumbell Rows

Lats
side dumbell raises

Abs

Tuesday:
track

Wednesday:
Bi's-
Preacher Curls 20-30lbs 3-4x10
Hammer Curls 30lbs 3x10
Barbell Curls 65lbs 3x10

Forearms:
Wrist Curls 30lbs 3x10
Dead Hold thingy 50-60lbs 60-70 seconds

Shoulders(traps):
Adam "Old School" Shrugs 50lbs 3x10
Barbell Shrugs 120-130 3x10
Dumbell Shrugs 3x10

Abs

Thursday:
track

Friday: same as Monday

Weekends:
300-500 pushups
Jumping Jacks