I started the routine last Monday so Im going to post the first 3 workouts (there are a lot of things wrong :P)
Monday
Squat 3x8 165lbs
DB/BB row 3x8 95lbs
DB Press 3x8 35's lbs
DB Bench 3x8 40's lbs
BB curl 3x8 35lbs
dips 3x10
BB calf raise 3x10 135lbs
Wednesday
Squat 3x10 165lbs
DB/BB row 3x10 95lbs
DB Press 3x10 35's lbs
DB Bench 3x10 40's lbs
BB curl 3x10 35lbs
dips 3x10
BB calf raise 3x10 135lbs
Friday
Squat 3x12 165lbs
Deadlift 2x5 135lbs
1x5 245lbs
DB Press 3x12 25's lbs
3x12 35's lbs
DB Bench 3x12 40's lbs
BB curl 2x12 35lbs
1x10 35lbs
dips 3x10
BB calf raise 3x15 135lbs
NOTES:
Didnt notice I had to do 5 sets of dips,nor 5-20 rep range on calf raise. I didnt do any abs training at all
After doing the DB press I couldnt do the bench press as good as I would like to, I had to rest because my left shoulder was really tired (chest wasnt tired at all).
On wednesday I did 3 DB press sets with the wrong weight, when I noticed I did another 3 sets with the correct weight.
I noticed that my biceps are really weak, on friday I completed the 1st set without any problems. but in the second set I started struggling after the 6th rep
(maybe I should try using dumbells?)
So yea this was the 1st week of the program, Im trying to get used to it. Please post your comments recommendations
thanks