T Nation

Josh's Training Log: Thoughts & Rating

day 1-chest, triceps, biceps

chest-incline dumbbell press-4 sets- 5,5,8,8
incline dumbbell flys-4 sets- 5,5,8,8
flat bench press-4 sets- 5,5,8,8

triceps-jm press-
dumbbell kickbacks-4 sets- 5,5,8,8
seated pullover-4 sets- 5,5,8,8

biceps-barbell curl-4 sets- 5,5,8,8
standing dumbbell curl-4 sets- 5,5,8,8
concentration curl-4 sets- 5,5,8,8

day 2-back, shoulders, legs

back-one arm dumbbell rows-4 sets- 5,5,8,8
bent-over one arm barbell row-4 sets- 5,5,8,8
bent-over two dumbbell row-4 sets- 5,5,8,8

legs-squats-4 sets- 5,5,8,8
deadlift-4 sets- 5,5,8,8
dumbbell lunge-4 sets- 5,5,8,8

shoulders-front lateral raise-4 sets- 5,5,8,8
seated dumbbell press-4 sets- 5,5,8,8
clean and press-4 sets- 5,5,8,8
shrugs-4 sets- 5,5,8,8

day 3- recovery day

day 4-same as day one

day 5-same as day 2

i repeat this program for 2 weeks then change it up for muscle confusion