T Nation

2-a-Day Split Based on Polquin's QoS

Sunday AM
Clean and Press 10x3

Sunday PM
DB Press 3x10
A1. Arnold Press 3x8
A2. Lateral Raises3x8
B1. Skullcrushers 3x6
B2 DB curl 3x6
C1. DB Pullover/tri extension 3x6
C2 EZ curl 3x6

Tuesday AM
Squats 10x3 (alternate with front squats)

Tuesday PM
Lunges 3x12
Leg Press 3x10
SLDL 3x6
Sumo DL 3x6
Calf raise 3x15
Frog situps 3x12

Thursday AM
Bench 10x3

Thursday PM
DB Flat bench 12,10, 8
Dips "
DB incline "
DB Pullovers w/ extension "

Friday AM
Deadlift 10x3

Friday PM
Lat Pulldown 12, 10,8
Cable/BB rows "
Facepulls 3x12
EZ curls 12, 10, 8

Hows that look?