New Work Out

I think I am going to change up my work out a little bit in order to maximize my gains and to incorporate legs into the work out. I plan on starting to take some supplements and also I have been eating much more healthy. Here's what my work out will most likely look like:

Two Work Outs Per Week (10 Reps/Set)

Day 1: Chest, Shoulders, Bis, and Tris

Bench Press (2 Sets)
Flies (1 Set)
Shoulder Press (2 Sets)
Lateral Raise (1 Set)
Dips (2 Sets)
Straight Bar Curls (2 Sets)

Day 2: Legs and Back

Squats (2 Sets)
Leg Curls (2 Sets)
Chin Ups (2 Sets)
Bent Over Rows (1 Set)

Work Out 20 (Shoulders, Biceps, and Triceps)

Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 8 x 45 lbs.
2) 5 x 45 lbs. (stay)
*I moved up to 45 lbs., because I am pretty sure the weights that I used before were actually 40 lbs. in addition to the dumb bell weight.

Lateral Raises
1) 13 x 15 lbs.
*Wanted to add another shoulder exercise to the work out.

Dips
1) 23
2) 15 (3 neg.)
*Need to go get the belt to add weights to it.

Straight Bar Curls
1) 9 x 75 lbs.
2) 4 x 75 lbs. (stay)

Work Out 19 (Chest and Back)

Bench Press
W) 8 x 95 lbs.
1) 11 x 135 lbs.
2) 8 x 135 lbs. (stay)
*Actually got a gain, so we'll stay here if we continue to gain. If not then we'll mi it up w/ dumb bell bench press.

Dips (for chest)
1) 18
2) 10 (3 neg.)
*Pushed myself extremely hard on the first set to get a gain, therefore I took a step back in the second set.

Pulls Ups
1) 7
2) 7 (3 neg.)
*Got a gain, but may have cheated a little bit as I wasn't letting myself hang at the bottom of my repetitions.

One Arm Rows
1) 10 x 45 lbs. (stay)
*Thing I may need a different back exercise, because whether I use light or heavy weight I am not feeling my back muscles during or after the work out. I am thinking about going to bent over rows in the next work out.

Work Out 18 (Shoulders, Biceps, and Triceps)

Free Weight Shoulder Press
W) 5 x 30 lbs.
1) 7 x 40 lbs.
2) 4 x 40 lbs. (stay)

Dips
1) 23
2) 15 (3 neg.)

Curl Bar Curls
1) 7 x 75 lbs.
2) 3 x 75 lbs. (stay)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.

Work Out 17 (Chest and Back)

Bench Press
W) 6 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
*Stagnant, I think I am going to go w/ dumb bell next work out.

Dips (for chest)
1) 17
2) 12 (3 neg.)

Pulls Ups
1) 6
2) 4.5 (3 neg.)

One Arm Rows
1) 12 x 40 lbs. (go up)

Work Out 16 (Shoulders, Biceps, and Triceps)

Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 6 x 40 lbs.
2) 4 x 40 lbs. (stay)

Dips
1) 21
2) 14 (4 neg.)

Push Downs (Rope)
1) 10 x 60 lbs. (Go up to 70 lbs.)

Curl Bar Curls
1) 11 x 70 lbs.
2) 9 x 70 lbs. (stay, if make another gain w/ straight bar then go up.)
*Not sure if this bar was easier than the straight bar or this was just a natural gain.