i'm starting an ft program today in an effort to not bulk anymore. everything i do when i write my own programs makes me gain mass, so we'll see what happens. i'm also moving to a 3-day split so i can do cardio three times a week on my off-days and still have a day off to rest everything.

chest
incline bb press:
12 x 85, 12 x 85, 10 x 95, 10 x 90

wide grip bench press:
12 x 85, 12 x 85, 10 x 90

flat bench db flyes:
12 x 15, 12 x 15, 10 x 15

shoulders:
arnold presses:
12 x 20, 12 x 20, 10 x 20, 10 x 20

standing db laterals:
12 x 10, 12 x 10, 10 x 10, 10 x 10

seated cross-cable laterals:
12 x 10, 12 x 10, 10 x 10

triceps
skull crushers:
12 x 45, 12 x 45, 8 x 55, 10 x 45

reverse grip cable pushdowns:
12 x 90, 10 x 80, 10 x 80

lying cross face db extensions:
12 x 10, 12 x 10, 10 x 10, 10 x 10

very pumped after the workout, came home and had my pwo shake — feeling good.

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