[LethalRose]

and now for an actual response....

2 sets for everything

Workout #1 - Monday

Deadlift - 20 Reps
Shrugs - 10 Reps
Chins - 6-8 Reps

Workout #2 - Tuesday

Bench Press - 4-6 Reps
Dumbell Shoulder Press - 10 Reps
Cable Lateral Raise - 15 Reps

Workout #3 - Thursday

Squats - 4-6 Reps
Leg Curls - 15 Reps
Calf Raises - 15 Reps

Workout #4 - Friday

Close Grip Bench (super set with pushdowns) - 6-8 Reps
Pushdowns - 10 Reps
Seated Barbell Curls - 10 Reps
Incline Dumbell Curls - 6-8 Reps
Cable Crunches - 15 Reps

super set means do a set of pushdowns, followed by a set of close grip bench, repeat. Thats what I do for them, some do something else.

if you dont know how to do an exercise, get someone to show you, dont be a sissy. form is key. you can search online to but have someone show you. if you mess up and hurt yourself using bad form for a month im not responsible.

you're welcome
good luck.