Right, after careful consideration, research, and just doing some of what I wanted, this boys and girls will be my new program for the next little while.

(All 5x5 unless stated)

Week 1

Day 1

Bench Press
Decline Press
Weighted Dips
Bicep (3x10)
Tricep (3x10)

Day 2

Squats
Leg Press
Stiff Leg Deadlifts
Calf’s (3x10) x2
Forearm Work (Random)

Day 3

Military Press
Upright Rows
Barbell Shrugs (3x10)
Bent Over Rows
Lat Pull Downs
T-Bar
Ab’s (Random)

Day 4

Front Squats
Hack Squats
Hamstring Curls
Calf Stretches
Ab’s (Random)

Week 2

Day 1

Bench Press
Incline Bench
Fly’s
Bicep (3x10)
Tricep (3x10)
Day 2

Squats
Leg Extension’s
Stiff Leg Deadlifts
Calf’s (3x10) x2
Forearm Work (Random)

Day 3

Arnold Presses
Seated Lateral Raises (Possibly 3x10, see how it goes)
Dumbell Shrugs
Weighted Chins (Various)
One Arm Row
Single Arm Cable Row
Ab’s (Random)

Day 4

Lunges
Smith Squats
Hamstring Curls
Calf Stretches
Ab’s (Random)

Plus i play football, or Soccer to most of you, twice a week.

And that my friends, is that, what do we all think? You better like it, took me bloody ages to type it all up! I’ll probably start a journal when it kicks in next week, along side my diet, I hate not being able to eat crap!