Day 1 (Chest & Shoulders)
3 compound exercises (Powerlifter? Pause bench, boards, and reverse band or lockouts. More of a bodybuilder? How about Dumbell bench, Incline Barbell, and Hammer Decline? Plenty of choices and plenty of time off to recover.)
Up to you, but isolation exercises usually better. Your shoulders got plenty of stimulation from the pressing so no need to beat a dead horse.
Side Laterals with your head back to keep the traps out 3x15
Rear Delt Machine 4x15
Face Pulls 3x20
Day Two (Legs)
Squats (Plenty of options. Work up to a heavy set and backoff for some speed work. 5x5 or 3x8 for more leg size with a weight thats difficult for the first set. You should not feel fresh after this!)
Deadlift/Rack Pulls/Stiff Leg Deadlift (Your choice but hit the hamstrings and the entire posterior with one of these compound exercises!)
Leg assistance (Leg press, Leg curls, GHRs). Just pick a couple and keep the reps high.
Day Three (The rest)
Upper Back (Pick three exercises and go to work)
Example: One arm rows 3x12. CG pulldowns 3x8, Seated Rows 3x10
Triceps (Two exercises, reps 8 to 10, stick to pushdowns and extensions)
Biceps (Two exercises here, high reps (8-10)
There are a bunch of ways to change this around but that is a great way to organize your training and have plenty of time for life in general.
Last edited by miked96; 06-16-2012 at 08:57 AM.