Sunday Shoulders and triceps Shoulders Military press 3 sets free weights Military press 3 sets dumb bell Seated dumb bell lateral raises 3 sets Shoulder shrugs 3 sets with 65 lb dumb bells as many as i can Triceps tricep kick backs dumb bell 3 sets tricep extensions 3 sets one armed reversed push downs 3 sets dips 3 sets with 35 lb around waist. as many as i can monday cardio run racketball or basketball Tuesday Back Wide grip pull ups 3 sets dead lifts 3 sets upper row 3 sets lat pull down 3 sets row 3 sets dumb bell pull overs Wednesday rest or play racketball Thursday Chest Biceps Chest Bench press free weight 3 sets Incline dumb bell press 3 sets Decline bench press free weight 3 sets some kind of fly machine 3 sets Biceps barbell curl 3 sets sitting dumb bell curl 3 sets over hand cable curl 3 sets Friday rest Saturday try and just stay active