MY FULL BODY WORKOUT

by Alex Joseph Mancillas
(Harlingen, Texas, United States)

bench-3*20,15,10;
incline bench-3*20,15,10;
decline-3*20,15,10;
front/lateral raises-4*15;
upright rows-4*15;
shoulder press db-4*15;
db bench/ flys-4*15;
db incline bench/flys-4*15;
db decline bench/flys-4*15;
lawn mowers-4*15;
reverse military press-4*12;
stiff legged deadlift-3*20,15,10;
curls-4*12;
skullcrushers-4*15;
pullups-4*10;
tricep extension-4*10;
squats-4*15;
calves-4*30;
abs (all exerises)-4*30
duration- 2 to 3 hrs

this is my one day full body workout and i usually have a set weight for all the exercises.