The Glade 4.0

Monday & Thursday: Bis, Tris and Chest
Bench press
Tricep extension
Barbell curls
Dumbbell one arm bench press
Dumbbell lying tricep extension
Dumbbell fly
Alternate hammer curls
Dumbbell one arm bench fly

Tuesday & Friday: Back, Shoulders and... Forearms
Shoulder press
Close-grip front lat pull down
Dumbbell lateral raise
Seated one arm dumbbell wrist curl (palm up)
Seated one arm dumbbell wrist curl (palm down)
Cable seated row
Dumbbell deadlift
Dumbbell arnold press

Wednesday: Abs and legs
Calf presses
Leg extensions
Side bend
Lying leg curls
Decline crunch
Leg press
Decline oblique crunch


What obvious exercises am I missing (aside from cardio) and/or muscles?

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