well all along i worked out 3 nights a week.but now i cant do that anymore.
so on saturdays i do:
bench press- 4 by 8,7,6,5
narrow grip bench press-4 by 8,7,6,5
Shoulder press-3 by 7
Barbell curls-3 by 8
concentration curls/hammer curls-3 by 8
shoulder shrugs- 4 by 8
pull ups-3 by 6
and im doing my best to eat enough protein on a daily basis.