Ok this is the final draft.
Monday ME Lower
Good Morning work up to 3-5 rep max
Romanian Deadlift 6 x 5-8
Lunge 3 x 8-10
Ab Pull-Down 2 x 6-10
Hyper Extension 2 x 6-10
Tuesday ME Upper
Pin Press work up to 3-5 rep max
Bent-Over Row 5 x 6-8
Dip 6 x 8-12
Face Pull 2 x 8-10
External Rotation 2 x 10-12
Thursday DE Lower
Speed Box Squat 5 x 3 @ 75%
Stiff-Leg Deadlift 6 x 5-8
Natural Hamstring Raise 6 x 5-8
Leg Raise 3 x 6-10
Hyper Extension 2 x 6-10
Saturday DE Upper
Speed Bench 5 x 3 @ 75%
Cable Row 5 x 6-8
Close Grip Bench 4 x 3-5
Pull-Up 4 x failure
External Rotation 2 x 10-12
I'm counting tis week as week 1, so I'll adjust ME days in 2 and a half weeks, then after that 3 week cycle I'll adjust everything. Took a while to get this fine tuned but this is the final draft and I had to read a lot and get a lot of advice to get the template down and study my other setups to get everything balanced out how I needed it. Oh, and yesturday I bumped up to 3500 calories a day, I'll have anothing body composition check done this weekend and post it. Tomorrow is Lower Body DE day, see you then.
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