[BigMikeD]

12/12 Bicep, Shoulders , legs

Weight: 223lbs

Seated front mili
135 x warm
185 x 8 x 2 sets
185 x 6 x 2 sets

Front delt raise (db)
30's x 8 x 4 sets

Side Delt Raise
30 x 8 z 4 sets

Oly Bar Curl
75 x 8 x 2 sets
85 x 8 x 2 sets

DB preachers
30's x 6 x 5 sets

DB hammer curl
45 x 8 x 4 sets

Leg Extensions
120 x 12 x 4 sets

Leg press
375 x 8 x 5 sets

calf raise 375 x 12 x 3 sets

30 mins on treadmill