Booma's Work out

I work as a meter reader so i walk for 5-7 hours per day, so i dont have a cardio workout most days. I work on a 3day split.

Monday: Arms

Biceps:
3x8rep 12kg Dumbell Curls
3x15rep 20kg EZ Curls
3x8rep 60kg Machine Pullups

Forearm:
3x8rep 10kg Dumbells Reverse Grip (RG) Curls
3x15rep 20kg EZ RG Curls
3x8rep 40kg Machine (RG) Pullups

Triceps:
3x8rep 40kg Machine Close-Reverse Grip Pulldown
3x15rep 20kg EZbar Close Grip Bench
4x8 12kg Dumbell Lying Dumbells Extentions

Tuesday: Shoulders, Back, Chest

Shoulders:
3x10rep 10kg Dumbell Arnold Dumbbell Press
3x8rep 8kg Dumbell Flys
3X15rep 20kg EZ Shoulder Press

Back:
3x8rep 20kg Bent over barbell Rows

Chest:
3x10rep 80kg Butterflys
3X15rep 20kg EZ Brench Press
3x8rep 20kg EZ Pull Overs

Wednesday (Training Day): Legs.

Quads:
3x10rep Body Mass Squats
3x10rep 20kg EZ Deadlifts
3x10rep Interval(110,130,150kg) Machine Squats

Hamstrings:
2X10rep Lunges
3X10rep 70kg Seated Leg curls

Calves:
3X15rep Calf Raises

Thursday Rest.

As it is clear to see its a mass building plan :wink: Game Day is a Saturday which i also Rest on from the work out.