Weekly Plan for 6/28/2011 - 7/3/2011

I'm jumping the gun a little bit here with posting next week's plan right now, since it is only Weds, but my motivation is up and I may as well put it here so I don't forget or lose it.  Here's the plan:

Monday: Chest and Back

• 75 wide grip chins to start, focusing on form and contraction, as many sets as needed to complete # of reps.
• Dumbbell press, T bar row superset: 4X10
• Incline dumbbell press, deadlift superset: 5×5 HEAVY
• Wide grip pulldown, close grip pulldown, seated incline cable flye superset: 4×8-12
• Seated cable row, pec deck superset: 4×8-12
• Dips: 5 sets to failure.

Tuesday: Bi’s/ Tris

• Straight Bar Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Curls- 3 sets x 8-10 reps
• Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
• Cable/Rope Hammer Curls- 3 sets x 12-15 reps
• Close Grip Barbell Press- 3 sets x 8-10 reps
• Ez Bar Cable Press Downs- 3 sets x 8-10 reps
• Rope Extensions- 3 sets x 10-12 reps
• One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps

Wednesday: Legs

• Squats: 6×8-12
• Dumbbell lunges: 5×15 HEAVY
• Leg press, jump squat superset: 5×8-12
• Leg extension, hamstring curl superset: 5×15
• Instinct calf training for 30 minutes, variety of rep and set schemes, light to heavy weight
• Instinct ab training for 20 minutes

Thursday: Shoulders

• Dumbbell press, upright row superset: 3×10 HEAVY
• Behind the neck Smith Machine press: 3×10 HEAVY
• Front raise, rear delt machine flye superset: 4×8-12
• Lateral raise triple drop set: 5×15-10

Friday: Arms

• Tricep dips 3×10 (giant sets)
• Close grip bench 3×10 (giant sets)
• Close grip E-Z bar curls 3×10 (giant sets)
• Concentration curls 3×10 (giant sets)

Saturday: AM Misc

• Plyometrics for 20 minutes, Sprints 10x100m
• Ab instinct training for 20 minutes
• Calf instinct training for 30 minutes

PM Full Body

• Clean & Jerk
• Leg Press – HEAVY, go for PR
• Romanian Deadlifts
• BB Shrugs – HEAVY
• Calf Raises - HEAVY