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Youngster · 26-03-2008, 11:41 AM

Well, decided to start a log. Its a 4 days per week split program that looks like this:

Wed: Back/Biceps
-Deadlifts
-Wide Grip Pull ups
-Barbell Rows
-BB Preacher Curl
-Db Hammer Curl

Thurs: Shoulders/Traps
-BB Press
-Lat Raise
-Front Raise
-Shrugs

Sat: Legs
-Squats
-SL Deadlifts
-BB Lunges
-Calf Raises

Sun: Chest/Triceps

-Flat BB Press
-Incline BB Press
-Higher Incline BD Press
-Flyes
-Tricep pushdown
-Dips

Larger muscle groups will get 9 - 12 sets and smaller muscles 6 - 9 sets. Main focus is steady increases on Squats and Deadlifts. I plan to add 2.5kg each week on these exercises and around 1kg
(if i can) on the other compound movements.

I will be posting pretty much everything on here from diet and training to just how i feel. (Will be good to put all this down on writing and see how my lifts are actually progressing).

26-03-2008, 11:41 AM	#1 (permalink)
Youngster Join Date: Feb 2008 Posts: 59 Rep Power:	Youngster's Log Well, decided to start a log. Its a 4 days per week split program that looks like this: Wed: Back/Biceps -Deadlifts -Wide Grip Pull ups -Barbell Rows -BB Preacher Curl -Db Hammer Curl Thurs: Shoulders/Traps -BB Press -Lat Raise -Front Raise -Shrugs Sat: Legs -Squats -SL Deadlifts -BB Lunges -Calf Raises Sun: Chest/Triceps -Flat BB Press -Incline BB Press -Higher Incline BD Press -Flyes -Tricep pushdown -Dips Larger muscle groups will get 9 - 12 sets and smaller muscles 6 - 9 sets. Main focus is steady increases on Squats and Deadlifts. I plan to add 2.5kg each week on these exercises and around 1kg (if i can) on the other compound movements. I will be posting pretty much everything on here from diet and training to just how i feel. (Will be good to put all this down on writing and see how my lifts are actually progressing).