Ok, I am gonna soon end this one thing I am doing. I am just wanting to do this 10x3 program another time. But I came up with my own idea...basicly gonna go with those high reps to almost near low reps for going heavy, so, light to heavy. Do this for about 2-3 weeks, then have 2-3 weeks of doing warm ups, and going heavy as hell, like the Max: OT program.

This is just week one done so far.

I am not sure on how much I lift in the certain areas, its been a while since I have been doing this kind of working out.

Lifting Routine: Week 1

Day one

Monday--

Biceps/Triceps: Preacher Curls, 5 sets, reps, 15, 12, 10, 8, 6, standing s-b curls, 5 sets, reps, 15, 12, 10, 8, 6
Skull Crushers, 5 sets, 15, 12, 10, 8, 6, tricep pull down, 5 sets, reps, 15, 12, 10, 8, 6.

Day two

Tuesday--

Fore arm/Shoulders: Military, back, 4 sets, 10, 10, 10, 10, front, 4 sets, 10, 10, 10, 10, standing, 3 sets, 8, 8, 6
Barbell Wrist curls, 6 sets, 15, 15, 12, 10, 10, 8, Barbell reverse curls, 4 sets, 10, 8, 8, 6

Day three

Wendsday--

Chest: Bench, 4 sets, reps, 15, 12, 10, 8, incline, 4 sets, reps 3, 10, 10, 10, decline, 3 sets, reps, 10, 8, 6

Day four

Thursday--

Abs/Quads: Cable Rope crunches, 6 sets, reps, 15, 15, 12, 12, 10, 8, 6, leg raises, weighted, 4 sets, reps, 10, 10, 8, 6
Back Squats, 5 sets, reps, 12, 10, 10, 8, 6, hack squats, 4 sets, reps, 10, 10, 8, 6

Day five

Friday--

Calves: Standing calf raises, 5 sets, reps, 15, 12, 10, 8, 6, seated calf raises, 4 sets, 10, 10, 8, 6