a weekly plan? i could give u mine i guess i dont know if it will help u any cuz u only do free weights but its worth shot......
Monday-75 push-ups
bench press- 3 sets of 10
clave raises- 3 sets of 15
crunches- 75
Tuesday-75 push ups
dead lift-3 sets of 10
wall sits-3 sets of 3 mins each (hold weight out in front of you- works out arms)
squats-4 sets of 7
Wednesday- Free lift
Thursday-75 pushups
close grip bench- 3 sets of 10
butterfly- 3 sets of 10
cve raises 3 sets of 15
Friday no lift

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