My training routine

Right for all of you that go to the gym heres an example of my training routine.

Day 1 - Chest and triceps
Incline bench press (swap next week to flat)
Flat flys (swap to incline next week)
Pec dec
Close grip press (triceps)
Tricep pushdowns

Day 2 - Legs

Hamstring curls
Stiffleg deadlifts
Heavy squats
Heavy leg press
Leg extensions

Day 3 - Shoulders and biceps

Bentover lateral raises (for rear delts)
Shoulder press
Side lateral raises
Shrugs
Barbell curls (swap next wk for dumbell curls)
Concerntration curls ( swap next wk for preacher curls)

Day 4 - Back and calfs

Wide grip pull downs
Bent over rows
Deadlifts
Standing calf raises
Seated calf raises

3 sets for each exercise and normally 2 warm up sets for the first exercise you do.Reps should be between 6 to 10 reps when you get to 10 put more weight on !