Benching isn't really big for me so I just do 2 sets of 225 (3 reps) then 3 sets of 185 (10 reps)

I do more of a full body workout since I've started playing football and basketball. I don't have a set routine, I just do whatever I feel I'm lacking in. Leg workout is a must and I lift big when it comes to legs. So my workout looks about like this:

Flat Bench: 185lbs-225lbs (3-10 reps)
Barbell shoulder press: 155lbs (8 reps)
Barbell Curl: 90lbs (10 reps)
Calf Raises: 450lbs (12 reps)
Shrugs: 200lbs (12 reps)

I must be the only one who cannot do squats because the bar seems to hit a nerve, it doesnt matter how low the weight is, so I use a squat machine like this one:



I start out with 650lbs and drop 90lbs each set until I'm down to zero, REALLY good leg workout and its been helping with the sports I play.

I'm always looking for a workout partner so if anyone stays around the college park/fayetteville area hit me up.