Body Building Work Out

If you are looking to put on muscle weight I would suggest that you try this work out.
First set is at 50% of your max (pick a weight that you can do 15 reps of.) sets 2-4 go up to 70-80%  (pick a weight that you can do 8-10 reps with. you should be struggling on the last 2 reps.) It important that you use good form so you do not injury yourself if you lose form stop the exercise you are done. you want to rest about 90 sec between sets.

Friday

ARMS (Shoulders, Tri's, Bi's)

Shoulders

Tri Set
1. DB Shoulder Front Raise, DB Lateral Raises, and DB Bent over Raises 3-4 sets 10 reps

2. DB Shoulder Press 3-4 sets 8-10 reps

3. 3 way DB Shoulder Shrugs 3 sets of 10 reps each Total of 30 reps each set
      First: Shoulder Shrug palms facing the side of your legs
      Second: Shoulder Shrug palms facing the front of your legs
      Third: Shoulder Shrug bent over Palms Facing the front of your legs

Triceps

1. Bench Dips 3-4 sets To Failure 

2. Single arm cable Kickbacks 3-4 set of 8-10 reps

3. French Curl/ Skull Crushers 3-4 set of 8-10 reps

4. Cable Reverse Curl 3-4 sets 8-10 reps


Biceps
1. Standing DB Bicep Curl Superset with Hammer Curls 3-4 sets 10-12 each exercise Total 20-24 reps
2. Cable Straight Arm Bicep Curl 3-4 sets 8-10 reps
3. Incline Bicep Curls (45 degree incline) 3-4 sets  8-10 reps
4. Strip Set 1 set all 8 reps 4 different weight ( Start at a weight that you can do 8-10 reps on then go down to the next weight do 8 reps so on and so on until you 4 different wights.)

ABs

1. V-Ups 3 sets to Failure
2. Scissor Kicks (even tempo hold at bottom for 2 secs) 3 sets to failure
3. V-twists 3 sets to Failure
4. AB Machine pick a weight that you can do 10-12 reps