Basically im going for a dual factor program, with a 5x5 twist. This program would probably go for 4-6 weeks increases weights on 5x5 days 2.5% every week, not worried about increases on 3x8-10 days (but I will increase if weight becomes too light)
Day 1
A1 BB Bench
A2 BB Rows
5x5 90 secs rest between supersets 201 tempo
B1 Deadlifts
B2 M Press
5x5 90 secs rest between supersets 201 tempo
C1 Dips (weighted)
C2 Chins (weighted)
5x5 90 secs rest between supersets 201 tempo
D Forearm/Grip work
Day 2
A Front Squats
3x8-10 60 secs rest 20X Tempo
B1 Leg Curls
B2 Leg extensions
3x8-10 60 secs rest betweens supersets
C Seated Calf Raises
3 x 8-10
D Ab Work
Day 4
A1 Decline Db Or smilth press
A2 Close grip pull downs
3x8-10 60 secs rest between supersets 20X tempo
B1 Arnold Press
B2 1 Arm Rows
3x8-10 60 secs rest between supersets 20X tempo
C1 BB Pullovers (skull crushers instead???)
C2 BB Curls
3x8-10 60 secs rest between supersets 20X tempo
D Back extensions
3 x 10
Day 5
A Squats
5x5 60 secs rest 201 tempo
B1 BB Lunges
B2 Step Ups
5x5 90 secs rest between supersets
C1 Standing Calf Raises
C2 Stiff Leg Deadlifts
5x5 90 secs rest between supersets
D Ab Work
Any thoughts, suggestions?