Chickentuna's workout plan

                                              Chickentuna

Weight Training: 3 time a week

Monday: Back/Biceps

Pull ups 4 sets of 5 
Lat Pull Downs 3 sets of 8 to 10
One armed dumbbell rows 3 sets of 8 to 10
seated rows 3 sets of 8 to 10
bicep curls 3 sets of 8 to 10
hammer curls 3 sets of 8 to10

Wed: Chest/Shoulder/Triceps

Bench press 3 sets of 8 to10
Dips 3 sets of 8
Shoulder press 3 sets of 8 to 10
pec deck flyes 3 sets of 8 to 10
chest press 3 sets of 8 to 10
skull crushers 3 sets of 8t o 10

Fri: Legs
Squats 3 sets of 8 to 10
Deadlifts 3 sets of 8 to 10
Walking lunges 3 sets of 20 steps
Leg extensions 3 sets of 8 to10
Leg curls 3 sets of 8 to 10

-  Cardio: 5 times a week for 30 minutes

- Abs: Hold your abs/core tight during every weight training, most effectively work on deadlifts/pull ups.

- Eat healthy: No matter how hard you train, eating junk food will not get you anywhere.