Current training split (August 2014):
MONDAY:
Incline Bench/D/B Press: 3 x 8-12
Flat Bench/D/B Press: 3 x 8-12
Military Press: 2 x 8-12
Upright Row: 2 x 8-12
A1) Skull Crusher 2 x 6-8
A2) Close Grip Bench 2 x 6-8
Triceps: Freestyle
TUESDAY:
Squats: 4 x 6-10
Leg Blaster: 3 x 8-12
Leg Extension: 3 x 8-12
Calves: 5 x 8-12
WEDNESDAY:
Bent Over Row/Row Machine: 2 x 8-12
Chin Ups: 2 x AMRAP
Cable Row: 2 x 8-12
Lat Pull Down: 2 x 8-12
Pullovers: 3 x 8-12
Rear Deltoid Fly: 3 x 8-12
EZ Bar/Barbell Biceps: 3-6 sets
THURSDAY:
Flat Bench/D/B Press: 3 x 8-12
Incline Bench/D/B Press: 3 x 8-12
D/B Shoulder Press: 3 x 8-12
Power Cleans: 3 x 6-8
Dips: 2 x AMRAP
Triceps: Freestyle
FRIDAY:
Dead Lifts: 3 x 6-8
Squats: 2 x 6-10
Calves: 3 x 8-12
Lat Pulldown: 2 x 8-12
Cable Row: 2 x 8-12
Rear Deltoid Flys: 2 x 8-12
D/B Biceps: 3-6 sets
