[Kojack]

For those of you who aren't familiar with me I've posted an introduction/re-introduction in the off-topic forum.

Monday June 5th I will make a full-time return to the gym. I changed gyms back in January hoping it would entice me to get back down to business. From Jan. to now I've gone sporadically, going a couple weeks and then taking one of for one reason or another.

This is my training program for the next month. After the month is up I am leaning toward going on to something by Pavel in his book Beyond Bodybuilding.

Any tips, suggestions or advice would be greatly appreciated,

Martin

Goals:
-lose 8 pounds
-improve shoulder, core, and overall strength
-increase squat
-run faster intervals


Program
-Mondays/Thurday: Legs
-Tuesdays/Fridays: Upper body
-Wednesdays/Saturdays: Run
-Sunday: rest

Monday

1-Awesome Abs
2-Standard squats (x6 sets) Reps 10-8-6-6-8-10
3-Paused squats (x3 sets) Reps 3-3-3 with no more than 60 sec. rest in between using around 50% of my 1 rep max.
4-Single leg press (x3 sets) of 10-12 each

Tuesday

1-Awesome Abs
2-DB side & front raises superset (x2 sets each) reps 10-8
3-Bent over BB row (x3 sets) Reps 12-10-8
4-BB Falt bench (x3 sets) Reps 12-10-8
5-Dips (x 2 sets) 8-12

Wednesday
30 min interval Run

Thursday

1-Awesome Abs
2-Deads (x4 sets) Reps 12-10-8-6
3-BB lunges (x3 sets) Reps 12-10-8
4-Good Mornings (x3 sets) 12-10-8
5-Hip Abductions/Adductions superset (x2 sets) 10-12

Friday

1-Awesome Abs
2-Pulldown (x3 sets) Reps 12-10-8
3-DB Military press (x2 sets) Reps 10-12
4-Seated Row (x3 sets) Reps 12-10-8
5-BB Incline bench (x3 sets) Reps 12-10-8
6-Reverse BB curl (x2 sets) 10-12

Saturday
30 min interval run

*the reasoning behind placing a priority on shoulder exercises in my upper body sessions is due the fact I have tendonitis in my shoulders. Thus, I want to improve their condition by placing an emphasis on working them.