Training split

Here's my current training split. It's based on a program from the Muscle & Fitness/November 2007 issue. I just finished the second week. So far, I'm really feeling the results and have increased my squats and bench by about 20 lbs each. The plan is to stick with this for twelve weeks and then see where I'm at after that.

Day 1
5 Minutes Warm Up
Bench 3x10
Incline Dumbell Bench 3x10
Standing Barbell Shoulder Press 3x10
Upright Rows 3x10
Bent-over Rows 3x10
Pulldowns 3x10
Barbell shrugs 2x10
Dumbell shurgs 2x10
Kneelifts 3x10
Crunches 3x15
10 Minutes Cool Down

Day 2
5 Minutes Warm Up
Squats 3x10
Leg Press 3x10
Romanian Deadlifts 3x10
Standing Calves 2x10
Seated Calves 2x10
Close-grip Bench 2x10
Triceps Pressdown 2x10
EZ-bar Curls 2x10
Preacher Curls 2x10
Reverse-grip Curls 2x10
Wrist Curls 2x10
10 Minutes Cool Down

Day 3
Rest (manditory)

Day 4
5 Minutes Warm Up
Bench 3x8
Decline Dumbell Bench 3x8
Standing Barbell Shoulder Press 3x8
Lateral Raises 3x8
Bent-over Rows 3x8
Reverse-grip Pulldowns 3x8
Barbell Shrugs 2x8
Behind-the-back Barbell Shrugs 2x8
Reverse Crunches 3x10
Machine Crunches 3x10
10 Minutes Cool Down

Day 5
5 Minutes Warm Up
Squats 3x8
Leg Extensions 3x8
Leg Curls 3x8
Standing Calves 2x8
Leg Press Calves 2x8
Close-grip Bench 2x8
Overhead Dumbell Extensions 2x8
EZ-bar Curls 2x8
Incline Dumbell Curls 2x8
Reverse-grip Curls 2x8
Reverse-grip Wrist Curls 2x8
10 Minutes Cool Down

Day 6
Cardio or rest

Day 7
Cardio or rest