From this thread:
http://www.getbig.com/boards/index.php?topic=170135.0Training Split:
Day 1: Delts/Traps/Triceps/Abs
Day 2: Back/Rear Delts
Day 3: Chest/Biceps/Abs
Day 4: Quads/Hamstrings/Calves
Sunday: off
Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: off
Saturday: on
Delts/TrapsBarbell Press 1x15*, 1x12*, 1x8-12
Seated Lateral Raise 1x12*, 1x8-10
1-Arm Cable Lateral 1x20*, 1x8-10
Dumbbell Shrug 1x12*, 1x10-12
TricepsCable Pushdown 1x15*, 1x12*, 1x8-12
Lying EZ-Bar Extension 1x15*, 1x8-10
1-Arm Reverse Pressdown - 1x10-12
AbsCrunch 3x20-25
Reverse Crunch 3x10-15
Back/Rear DeltsReverse Grip Pulldown 1x15*, 1x12*, 1x8-12
Or
Dumbbell Pullover 1x15*, 1x12*, 1x8-10
Barbell Row 1x12*, 1x8-10
Hammer-Strength Row 1x8-10
Overhand Seated Cable Row 1x8-10
Reverse Pec Deck 1x8-10
Bent Dumbbell Raise 1x8-10
Hyperextension 1x8-10
Deadlift 1x8*, 1x8
ChestIncline Barbell Press 1x12*, 1x10*, 1x8*, 1x8
Seated Hammer Strength Flat Press 1x10*, 1x6-8
Incline Dumbbell Flye 1x10*, 1x8
Cable Crossover 1x10-12
BicepsIncline Dumbbell Curl 1x10*, 1x6-8
EZ-Curl Barbell Curl 1x10*, 1x6-8
1-Arm Machine Preacher Curl 1x6-8
AbsCrunch 3x20-25
Reverse Crunch 3x10-15
QuadsLeg Extension 1x15*, 1x12*, 1x10-12
Leg Press 1x12*, 1x10-12
Hack Squat 1x12*, 1x10-12
HamstringsLying Leg Curl 1x10-12*, 1x8-10
Stiff-Leg Deadlift 1x8-10
Single-Leg Lying Leg Curl 1x8-10
CalvesStanding Calf Raise 1x10-12*, 1x10-12
Seated Calf Raise 1x10-12
Starting measurements:
Height: 5'8"
Weight: 169 lbs
BF %: 10.5% (using 4-site skinfold)
Pics attached below. I must seriously be high for posting these - very embarrassing for me.
First week: 10/28 - 11/03
10/29
Delts/TrapsBarbell Press 45x15*, 75x12*, 105x10
Seated Lateral Raise 15x12*, 25x10
1-Arm Cable Lateral 2.5x15*, 7.5x10
Dumbbell Shrug 50x12*, 70x12
TricepsCable Pushdown 60x15*, 80x12*, 110x12
Lying EZ-Bar Extension 70x15*, 90x9
1-Arm Reverse Pressdown - 20x8
AbsCrunch 25, 22, 15
Reverse Crunch 15, 15, 15
10/30
Back/Rear DeltsReverse Grip Pulldown 75x15*, 105x12*, 135x12
Barbell Row 115x12*, 165x9
Hammer-Strength Row 60x10
Overhand Seated Cable Row 90x10
Reverse Pec Deck 120x10
Bent Dumbbell Raise 25x10
Hyperextension 20x10
Deadlift 185x8*, 225x8
11/1
ChestIncline Barbell Press 65x12*, 95x10*, 120x8*, 140x9
Seated Hammer Strength Flat Press 55x10*, 80x8
Incline Dumbbell Flye 30x10*, 45x8
Cable Crossover 25x10
BicepsIncline Dumbbell Curl 20x10*, 30x8
EZ-Curl Barbell Curl 50x10*, 75x9
1-Arm Preacher Curl 25x10
AbsCrunch 25, 25, 20
Reverse Crunch 15, 15, 15
11/3
QuadsLeg Extension 60x15*, 100x12*, 140x12
Leg Press 230x12*, 345x12
Hack Squat 140x12*, 200x11
HamstringsLying Leg Curl 80x12*, 105x8
Stiff-Leg Deadlift 185x10
Single-Leg Lying Leg Curl 40x10
CalvesStanding Calf Raise 175x12*, 235x12
Seated Calf Raise 70x10