First time poster but long time reader.

[bodybuilder321]

Hello and thanks for stopping by. I am 33, 5'6 and 160 pounds. I just had a friend take some pics of me few days ago and would like to know what you think. Also I been working out from the age of 16.

[bodybuilder321]

Here are pics of me.

[Rrrrolla]

WOW! Great shape, abs are especially impressive!

[Felinecougar]

I appreciate the years of hard work. Great physique!

Welcome.

[marino]

welcome

[BAM]

Thumbs up!

[L3]

welcome to the site! looking jacked!!! :yeah

[dremen]

WOW you look fantastic.

Natural or enhanced?:D

[bodybuilder321]

Here what I am doing for my workout.

Monday: Back

Deadlifts - 4 sets - 6-12 reps
Barbell rows - 3 sets - 10-12 reps
T-bar rows - 3 sets - 10 - 12 reps
One-arm dumbbell rows - 3 sets 10-12 reps

Biceps

Barbell curls- 4 sets -12 reps
Seated alternate dumbbell curls - 12 reps
Cambered-bar preacher curls - 12 reps
Standing cable curls

Shoulders

Military presses - 4 sets - 10-12 reps
Seated dumbbell presses - 4 sets - 12 reps
superset with
Front dumbbell presses - 4 sets - 12 reps

Tuesday : Legs

Squats 5-6 sets - 2-12 reps
Leg presses - 4 sets - 12 reps
Parking-lot lunges - 2 sets - 100 yards
Stiff-leg deadlifts -3 sets - 12 reps
Seated leg curls - 3 sets - 12 reps

Wednesday : Chest

Bench presses - 5 sets - 12 reps
Incline barbell presses - 3 sets - 12 reps
Flat dumbbell presses - 3 sets - 12 reps
Flat flyes - 4 sets - 12 reps

Triceps

Seated cambered-bar extensions - 3 sets - 12 reps
Seated dumbbell extensions - 4 sets - 12 reps
Close-grip bench presses - 4 sets - 12 reps

Thursday: Back

Barbell rows - 5 sets - 10 - 12 reps
Pulley Rows - 4 sets - 10 - 12 reps
Machine pulldowns - 3 sets - 10 - 12 reps
Front pulldowns- 3 sets - 10 - 12 reps

Biceps :

Incline alternate dumbbell curls- 4 sets - 12 reps
Machine curls - 3 sets - 12 reps
superset with
Standing cable curls - 4 sets - 12 reps

Shoulders :

Seated dumbbell presses - 4 sets - 12 reps
Front dumbbell rasies - 3 sets - 8 - 25 reps
Machine rasies- 3 sets - 8 - 25 reps

Friday: Legs

Leg extensions - 4 sets - 30 reps
Front squats - 4 sets - 12 - 15 reps
Hack squats - 3 sets - 12 reps
Standing leg curls - 3 sets - 12 - 15 reps
Lying leg curls - 4 sets -

Saturday : Chest

Incline dumbbell presses - 4 sets - 12 reps
Decline barbell presses - 3 sets - 12 reps
Incline dumbbell flyes - 3 sets - 12 reps
Decline dumbbell presses - 3 sets - 12 reps

Triceps :

Lying cambered-bar extensions - 4 sets - 12 reps
triset with
Machine dips - 4 sets - 12 reps
triset with
Seated cambered-bar extensions - 4 sets - 12 reps

Addintionally :

Calves ( twice a week )

Donkey rasies - 4 sets - 12 reps
Seated rasies - 4 sets - 12 reps

Abs ( four times a week )

Crunches - 3 sets - failure

Sunday : Rest

[steve_d]

those back/bicep/shoulder days look long! I can't even do 15-20 sets without being in for a good 90 minutes...How long do these workouts take you?

[bodybuilder321]

Hour 30 mins- 2 hours.

[ironwill]

Good stuff...welcome to CBB!!!

[69challenger]

Amazing physique! Welcome to CBB! Have you ever or /will you be competing anytime soon?

[bodybuilder321]

I have compete in some bodybuilding shows. Taking this year off then will next you do a show or 2.