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Old 01-22-2013, 12:03 AM   #32
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
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Here is what I decided on. You will notice that squats and deadlifts are set up differently. This is to save a bit of time.

I am going all in. Was going to do it today but felt like I was getting sick.

Monday

Squats 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Bench Press 3x10
Leg Extensions 3 x 10
Flye 3 x 10
SLDL 3 x 10
Seated Overhead Press 3 x 10
Bulldozer Laterals 3 x 10
Barbell Rows 3 x 10
Barbell Shrugs 3 x 10
Dumbbell Curl 3 x 10
Seated 2 Arm Extensions 3 x 10
Calves 3 x 10


Wednesday

Deadlifts 405 x 5, 495 x 5, 585 or 635 x AMAP
Dumbbell Bench Press 3x10
Goblet Squats 3 x 10
Incline Flye 3 x 10
Leg Curl 3 x 10
Seated Dumbbell Press 3 x 10
Reverse Flyes 3 x 10
Rack Chins 3 x 10
Upright Row 3 x 10
Hammer Curl 3 x 10
Skullcrushers 3 x 10
Calves 3 x 10


Friday

Squats 225 x 10, 315 x 10, 415 x 5, 465 x AMAP
Incline Bench Press 3x10
Leg Extensions 3 x 10
Flye 3 x 10
SLDL 3 x 10
Seated Overhead Press 3 x 10
Bulldozer Laterals 3 x 10
Dumbbell Rows 3 x 10
Barbell Shrugs 3 x 10
Dumbbell Curl 3 x 10
Seated 2 Arm Extensions 3 x 10
Calves 3 x 10
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Last edited by BendtheBar; 01-22-2013 at 12:50 AM.
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