T Nation

Josh's Log AKA Antagonist Workout

day 1-chest,back
day 2-quads, hamstrings, calves
day 3-biceps, triceps, shoulders
day 4-off
day 5-chest,back
day 6-quads, hamstrings, calves
day 7-biceps, triceps, shoulders
day 8-off
8 day repetitive sceduale/same as previous 8 days

day 1-chest-flat bench press/ 4 sets 9-12 reps
incline bench press
incline db flies
back-bent over barbell row
bent over 2 arm db row
barbell good morning

day 2-quads-barbell squats
db squats
db lundges
hams-deadlift
hack squat
barbell step up

day 3-biceps-standing barbell curl
seated db curl
concentration curl
triceps-close grip bench press
overhead db tricep extention
standing close grip barbell row

day 4-recovery
day 5-same as day 1
day 6-same as day 2
day 7-same as day 3
day 8-same as day 4

sceduale repeats–please rate and give your comments