As the title says! This will help me keep my cocentration and motivation up. My pecs, shoulders and biceps have already pumped up slightly after 1 week so much for a few years to see some results!

My triceps have always been slow to grow ill try hitting them with skullcrushers this week.

Current Stats

6 foot
82KG
18.6% Body Fat

Bench: 40KG
Squat: 65KG

My routine following week one:

Tues: Chest and Abs
Bench: 4x8-(35-40KG)
Incline Flye: 4x8-10-(25KG)
Incline Press: 4x8-(40KG)
Weighted Cruch: 4x8-10-(10KG)

Wed: Legs
Squat: 4x8-10-(65KG)
Leg Curls: 4x8-10-(55KG)
Leg Press: 4x8-10-(110KG)
Calve Raise: 3x8-10-(60KG)

Thurs: Back and Bi's
Weighted Chins/Lat Pulldown: 4x8-10-(45KG)
Seated Rows: 4x6-8-(45KG)
Shrugs: 4x8-10-(60KG)
Barbell Curls: 4x8-10-(25/30KG)

Friday: Shoulders and Tri's
Barbell Overhead Press: 4x6-8-(40KG)
Lateral Raise: 4x8-10-(16/18KG)
Dumbell Press: 3x8-10-(25/30KG)
Pushdowns/Skull crushers: 4x8-10-(30kg/)

Goals:
Currently cutting for 2 weeks to decrease body fat level.
Increase Bench, Squat and Pullups.
Build some lean muscle.

Today i had to eat: Pasty for Breakfast (naughty me), Tuna Sandwich for lunch. Fat Free Cottage cheese and a slice of fish for Tea, i will start properly cutting tomorrow.

Next post tuesday...

Cut out the shrugs and I would probably put a rest day between Legs and Back. I dont know your schedule, but that would be better in that you can work out on saturday instead of friday and have a 2-day rest after that(sunday and monday)...unless it conflicts with your schedule.

i dont see any reason to lose the shrugs since your bodybuilding but i am curious to how you seem to lift similar weight on flat bench and shoulder press. I find that i can lift more on the flat bench

i use the smith machine for shoulder press is why

why cut out the shrugs?

Tomorrows routine...

1:30pm - Diet supplement shake, 1 1/2 scoop of whey, 1 banana mixed in blender

2:30pm-
Bench: 4x8 (35/35/40/40) +5KG for 2 sets
Incline Flye: 4x8 (25KG)
Incline Press: 4x8 (40KG)
Weighted Cruch: 4x10 (12.5KG) +2.5KG

5:30pm - tub of fat free cottage cheese, chicken breast, ham, vegtables and a slice of granary bread.

leave the shrugs your workout looks fine to me, am i right in saying that you made this routine with Cords help? if so just leave it as it is as Cord knows whats hes talking about.

Squat: 4x8-10-(65KG)
Leg Curls: 4x8-10-(50/55KG)
Leg Press: 4x8-10-(110/150KG)
Calve Raise: 3x8-10-(60/65KG)

Weighted Chins/Lat Pulldown: 4x8-10-(50KG)
Seated Rows: 4x6-8-(52.5KG)
Shrugs: 4x8-10-(60KG)
Barbell Curls: 4x8-10-(25/30KG)