I am a personal trainer in the New Jersey/New York City Area. For more information, please email me at

champ6930@yahoo.com

Here's my current training program

Monday: Chest and Triceps
Bench Press 4x12
Incline Press Dumbbells 4x12 or Barbell Dumbbell fly 4x12
Roman Chair Dips 4x15-20
Power Extensions 4x15
Also Abs and calves

Tuesday: Back
Dead-lifts 4x8
Pull-downs 4x20
Seated Cable Rows 4x15-20
Dumbbell Pullovers4x10-12

Wednesday: Rest Day

Thursday: Legs
Squats 4x10-12
Leg Press 4x10-12
Leg Extension 4x20
Lying Leg Curls: 4x15
Seated Leg Curl 4x15
Stiff-leg 4x20
Also Abs and Calves

Friday: Shoulders, Triceps and Biceps
Shoulder Press 4x12
Laterals 4x20
Rear Laterals4x20
Front Raisers 4x20
Up Right Rows 4x12
Skull Crushers4x15
Power Extensions4x15
Dumbbell Preacher Curls 8x12
Concentration Curls4x20