Well again, thanks everyone. Here is my routine not hardcore but i have lots of hw and try to catch the celtics game after school so i try to be wrapping my workout up by 5:30 latest (i get to gym at 3) I have been doing this routine for 5 months and before this was never consistent with training and i have an all cardio week every 6 weeks to avoid plateauing. these workouts and weights are from last weeks weekly routine since i keep a log (3-18-13 to 3-25-13)
Monday: Chest and Shoulders
Flat Bench 3 sets
165x6, 165x5, 165x4 ( i have been stuck on 165 for 3 months now and am really annoyed. any tips to end this)
Close grip 3 sets
140x7, 140x4, 140x4
Decline Bench 3 sets (same problems as flat but not as bad. stuck on weight for a month
140x5, 140x5, 135x9
Incline Bench Machine 3 sets
110x12, 120x7, 120x5
Military Press Machine 3 sets
90x10, 100x7, 100x6
Machine Next to Military Press Machine 3 sets (You strap in with a belt and push weights behind your head for shoulders)
90x4,90x5, 90x6
Dumbbell Side Raise 3 sets
25x10, 25x7, 25x8
Dumbbell Upright Row
50x8, 50x6, 50x5
Cardio: 20 MIN Treadmill

Tuesday: Cardio
Treadmill 45 MIN

Wednesday: Legs and Back
Seated Cable Pull
145x12, 160x8, 160x6
Seated Cable Pull with Wider Piece (not straight bar though)
145x9, 145x9, 145x7
DB Bent Over Row
70x8 Each Arm, 70x8 EA, 70x10L Arm 8 R Arm
Lat Pulldown
130x9, 130x7, 115x12
Lat Pulldown behind neck
145x7, 130x12, 145x3
Lat Pulldown Close Grip
130x12, 145x5, 130x9
Lat Row Machine
80x8, 80x7, 70x12
Barbell Shrugs
195x12, 205x8, 205x9, 210x3, 205x7, 205x7
Barbell Squat
135x12, 145x12, 155x8, 155x8, 155x6
Leg Press
270x8, 270x12, 280x7
Lying Hamstring Machine
115x12, 130x4, 115x8
Other Hamstring Machine (you pull weight towards you with legs)
200x12, 210x12, 220x8
Calfs (I do p90x style with 40lb DB's)
Hyperextensions
25x8, 25x8, 25x5
No Cardio on Leg Day

Thursday: Light Cardio since legs are sore
25 MIN Treadmill

Friday: Bi's Tri's and Forearms
Curls on Machine
130x12, 145x6, 145x4, 130x10
Reverse Curls on Machine
115x12, 130x7, 130x9, 130x6
Hammer Curls with DB's
40x9 EA, 40X6 EA, 35X12
Preacher Curl Machine
85x12, 90 0 times so 80x4, 80x6, 80x4
Tricep Pulldown W/ Nylon Rope
130x8, 130x6, 115x12, 130x4
Tricep Pullover
115x6 total reps, 100x11 total reps, 100x11 total reps, 115x2 total reps
Tricep Extensions
25x 6 L Arm 8 R Arm, 25x 7 L Arm 6 R Arm, 30x2 EA, 25X8 EA
Forearm Curls (outta 20 reps)
60x12, 60x6, 50x15
Reverse Forearm Curls (outta 15 reps)
50x 2 R Arm 5 L Arm, 50X6 EA, 45X10 EA
Cardio is 20 MIN Treadmill

Saturday: Cardio
45 MIN Treadmill

Sunday : REST DAY

this took a solid hour to type up. Enjoy and comment back please