So here is the deal... I signed up to a new gym where you HAVE to have one of their trainers write you a program so I told him I wanted to hit each muscle group once or twice a week so he came up with this... (This guy loves his pyramids)
MY STATS: Deadlift 5RM 335LB
Squat 5RM 290LB
Bench 5RM 225LB
OHP 5RM 150LB
Day 1: A
Day 3: B
Day 5: A
Day 7: B
or
Day 1:A Week 1 and Day 1:B Week 2
Day 2:B Week 1 Day 2:A Week 2
Day 3:A Week 1 Day 3:B Week 2 (alternating a-b between weeks)
Workout A: Legs: Squats 4x15-8
Lunges 4x15-8
RDLS 4x15-8
Calve raises 1x1'
Chest: Barbell Bench Press 4x15-8
Incline Dumbell Flies 4x15-8
Cable Crossover 3x12-8 (each rep range full reps then half reps so first set equals "24" reps and so on....)
Triceps: Tricep pushdowns 3x12
EZ bar Overhead tricep extensions.
Workout B: Back: Shoulder width lat pulldown 4x15-8
Bent over BB row 4x15-8
Rows flared elbows SUPERSET close elbows 4x15-8
Cable Rows Wide grip 4x15-8
Shoulders: OHP 4x15-8
Lateral Raises 4x15-8
Dumbell Shrugs 21's x2 (7 front, 7 side, 7 behind the back, does it even matter?)
Biceps: Barbell Curls 3x12
Incline Hammer Curls 3x12
Core EVERYTIME: Crunches 4x20
Leg raises 3x20
Planks 1x1'
Supermans lower back 4x25