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I started this 4 weeks ago and I'm pretty Happy with my progress so far. I just don't know how long to stick with this and what to do next. Before I came here I was disciplined but a little disorganised.




Day 1

Flat Bench 5x5
Incline dumbell press 3x10
Incline flies 3x10
Standing Calf raises 5x15

Day 2

Military Press 5x5
Side Laterals 3x10
Dead Lifts 5x5
Shrugs 3x10
Rows 3x10
Bend over Laterals


Day 3/4 Rest

Day 5

Close Grip Bench 5x5
Standing Barbell Curls 5x5
Dips 5x15
Incline Dumbell Curls 3x10
Skull crushers 3x10
21s or Arnolds 2 sets

Day 6

Squats 5x5
Leg Extentions 5x5
Leg Curls 5x5
Calf Raises 5x15



Here's my progress

Squats Week 1/185 2/195 3/205 4/215

Military Press 1/95 2/100 3/105 4/105

Dead lifts 1/135 2/140 3/150 4/185

Bench 1/150 2/155 3/160 4/170


I also benched 200 lbs for the first time in my life the other day. I'm pretty Excited about it.

Thanks for any help.