Quote (XxShAfTeDxX @ Nov 22 2009 05:58am)
yes i have a flat bench, sorry i forgot to include that.
mon - dumbbell bench presses, dumbbell flies, incline dumbbell presses, incline dumbbell flies, overhead dumbbell extensions, wide grip dips
tues - dumbbell deadlifts (straight leg), dumbbell rows, dumbbell good mornings, pull-ups, sit ups, crunches w/ dumbbells
weds - dumbbell squats, dumbbell lunges, dumbbell calf raises, high jumps (stand in place, explode up bringing your legs as high as possible and land in crouched position), 30 mins high intensity bike riding
thurs - dumbbell lat raises, dumbbell front raises, dumbbell shoulder press, dumbbell military press, hanging leg raises, dumbbell situps.
fri - standing dumbbell curls, seated dumbbell concentration curls, dumbbell hammer curls, tricep kickbacks, dumbbell skullcrushers, close-grip dips