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#1

The goal of this program is to gain some muscle tone/mass in my legs, especially calfs. Also, gain some size in my posterior delts (which I train on push AND pull days). I have grouped my chest, shoulders, and triceps together because they need the least amount of work. And finally to add some thickness to my back.

M: Hams/Calfs/Forearms
T: Chest/Shoulders/Triceps
W: Off
Th: Quads/Calfs
F: Back/Biceps
S: Core
Sun: Off

In addition, I mountain bike 40-60 minutes 5-6 times per week (not including 15 minutes to the gym and 15 back.)

After competing in my first natural bodybuilding comp I track my workouts religiously, including detailed notes. I figure I'll track my progress for 8 weeks and assess my results at that point.