POD

thanks for the blog comment...have a great week!
~~Teri

Monday
Warm up By doing some Back hyperextension first
Back: Deadlifts 6-8 , 8
Lat Pulldowns 10
Bent over row 2 sets till failure
Shoulders: Seated shoulder press 6-8, 8
Lateral (cable) raises 10
Triceps: Pressdown 10, 8
Dips till failure
Tuesday: Legs
Squat 1X20
stiff legged deadlifts 8, 6
Leg extention 2 till failure
hammy curls 1 till failure
standing calve raises 12, 12
Friday: chest + biceps + abs
Chest Incline dumbbell press 8, 6
Dips untill failure<----------- Do it after the cable cross over
cable crossover 12
Biceps dumbbel curls 10, 8
hammer curls 8 (slow)
Or is this to high volume? Let me know!
looks perfect to me ..Try it and go from there ..you will only learn once to put into practice if something works for you or not . Do this for 6 weeks and then let me know how you felt .

Thanks for the suggestions for chest building Bro!!

Switch to this .
Incline dumbell press 4 sets 10- 12 reps
incline flyes 3 sets x 10 12reps
decline push ups 3 sets x 10- 12 reps
peck deck 3 sets x 10 - 12 reps

hey bro i responded to your blog about your arms... a lil late i know but check it out.. also i didnt know you were 14... bro listen as you get older you will get bigger i sware jus keep eating healthy and eating enough to gain. dont be afraid to loose them abs.. you will get um back... dont worry!!! i went from 165 to 190 ina bout 3 months or so and i went from a 6 pack to a 4 pack but i packed on mass that i want.. i mean different goals for different people but if u wanna gain u gotta eat and eat healthy! ALWAYS!!

my brother you look grreat and healthy , keep working whoever telling thi is just a fool and jealous !!!! just make sure you have a good structure on your training !!!

Hey Pod ,,I have shot a back routine with Nick its coming soon ... Thank you for the support

Danny's hesters workout will be up in the next 4 weeks ...sorry for the delay but there is s much to do