I have a strong suspicion many of you are gonna say im over training… which is quite possible, however i have been using this program for a month and i feel great. I havent felt any of the effects of over training. This routine is accompainied by extensive sretching afterwards and light cardio and abs on tues n wednesdays. Thanks alot for ur imput.
MONDAY
Bench 2 x 4-6
Weighted Chinups 2 x 4-6
Squat 2 x 4-6
Stiff Legged Deadlift 2 x 4-6
Military Press 2 x 6
Bent Over Row 2 x 6
Wieghted Dips 2 x 6
Calves 2 x 8
WEDNESDAY
Incline Dumbell Press 2 x 8
Dips 1 x 15
Pull ups 2 x 8
Close Grip PullDowns 1 x 12
Squat 1 x 20
Stiff legged 1 x 20
Dumbell Press 2 x 8
One Arm DB Press 1 x 12
Olympic Bar Curl 2 x 8
Reverse BB Curl (optional) 2 x 12
Close Grip Bench 2 x 8
Skull Crusher (optional) 2 x 8
Calves 2 x 15
FRIDAY
Pushups Routine
Cables 2 x 10
Parallel Chin 2 x 12
BB Row 1 x 12
Deadlift 2 x 6
Lunges 2 x 12
Lateral Raise 2 x 12
Lateral Cables 1 x 12
Preacher Curl 2 x 12
Standing DB Curl 2 x 12
Cable Extension 2 x 12
Reverse Cable Ext. 2 x 12
One Arm Tricep Ext. 1 x 12
Calves 2 x 30