Here is my next three week cycle starting monday.
Monday ME Lower
Deadlift work up to 8 x 3-5 rep max
Full Squat 6 x 5-8
Natural Hamstring Raise 3 x 5-8
Ab Pull-Down 2 x 6-10
Hyper Extension 2 x 6-10
Tuesday ME Upper
3 Board Press work up to 8 x 3-5 rep max
Bent-Over Row 5 x 5-8
Incline DB Press 4 x 5-8
Incline DB Curl 3 x 5-8
External Rotation 2 x 10-15
Thursday DE Lower
Speed Box Squat 5 x 3 @ 65%
Good Morning 6 x 5-8
DB Lunge 3 x 5-8
Leg Raise 2 x 6-10
Hyper Extension 2 x 6-10
Saturday DE Upper
Speed Bench 5 x 3 @ 65%
Cable Row 5 x 6-8
Close Grip Bench 5 x 3-5
Pull-Up 5 x 3-5
External Rotation 2 x 10-15
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