PCT Workout Log
 

I have posted this for input and to keep track of progress any input or suggestions are welcome.

Monday & Thursday (Back / Biceps /Cardio)

Back
Pull Ups 2x15(145)
Bent Over Row 2x15 (145)
Seated Cable Row 2x15 (130)
Wide Grip Lat Pulldown 2x15 (130)
Straight Arm Pulldown 1x25 (30)

Biceps
Incline Hammer Curls 2x15 (35)
One Arm Preacher 3x10 (25)
Concentration Curl 2x15 (25)
E-Z Barbell Curls 1x 20 (40)

Cardio 20-30 Minutes modorate intensity.

Tuesday & Friday ( Legs /Triceps/ Abs)
Legs
Squats 5x5 (250)
Leg Press 2x15 (250)
Leg Ext 2x15 (150)
Leg Curl 2x15 (150)
Standing Calf Raise 1x25 (170)

Triceps
Close Grip Bench 5x5 (175)
Dips 3x10
Lying Tricep Ext 2x15 (80)
Seated Dumbbell Ext 2x15 (70)
Tricep Cable Ext 1x30 (30)

ABS
Sit Up Crunches 2x15
Leg Raises 2x15
Oblique Twist 2x15

Wed & Sat (Chest /Shoulders/Abs)

Chest
Bench Press 5x5 (230)
Smith Incline Press 2x15 (180)
Decline Press 2x15 (180)
Incline Dumbbell Press 2x15 (40)
Dumbbell Flies 1x25 (20)

Shoulders
OHP 5x5 (125)
Barbell Shrugs 2x15 (260)
Seated Dumbbell Press 2x15 (45)
Cable Crossover 3x10 (30)
Cable Lateral Raise 1x20 (15)

ABS
Sit Up Crunches 2x15
Leg Raises 2x15
Oblique Twist 2x15