Tuesday - shoulder, tricep 
     barbell military press 
       185 lb x 6, 5 reps
     dumbbell military press 
       70 lb x 6, 5 reps
     side dumbbell raise 
       40 lb x 6 reps, 2 sets
     rear delt raise
       30 lb x 7, 6
     cable push down
       110 lb x 6, 5 reps
     skull crusher
       95 lb x 6, 6 reps
     dumbbell kick back
       30 lb x 6, 6 reps
     dips
       body weight (225 lb) x 10, 8, 8 reps

Thursday - back, trap, bicep
     t bar row 
       145 lb x 6, 5 reps
     lat pull down
       240 lb x 6, 5 reps
     dumbbell row
       85 lb x 7, 6, 6 reps
     dumbbell shrug
       85 lb x 8 reps, 2 sets
     barbell curl
       95 lb x 6 reps
       105 lb x 4 reps
     dumbbell curl
       40 lb x 7, 6, 6 reps
     cable curl
       70 lb x 5, 5 reps
     hammer curl
       40 lb x 6 reps
       45 lb x 5 reps

Saturday - chest
     flat barbell press
       225 lb x 6 reps, 2 sets    
     flat dumbbell press
       80 lb x 7, 6 reps
     decline barbell press 
       205 lb x 8, 6 reps
     decline dumbbell press
       80 lb x 8, 7 reps
     incline dumbbell press
       75 lb x 5, 4 reps
   
Weight at the beginning of the week - 225.2 lb
Weight at the end of the week - 223.8 lb 

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