I appreciate it Anuj, but I'm looking for a full body routine, not a 4 day Gironda split. However, you are in the right train of thought...

Monday: Upper 1

[3x4,4,3] Flat Bench: 345
[2x10] Incline Dumbbell: 110
[1x15] Incline DB Flyes: 50
[4x6] JS Rows: 275
[2x12] Lateral Raise: 40
[2x10] A1- Incline Curls: 60
[2x10] A2- Skullcrushers: 80
[1x16] Hammer Curls: 50

- Pretty good day. My left shoulder was hurting a little bit from probable overuse, but after warming up with 225 +, the pain went away. Next time I'm going to attempt 365 for 3x3, then go from there. JS Rows still sucked the life out of me..Bigtime. Next time I'm going to bring some gatorade/dextrose which should help. After each muscle group I performed a 1 minute fascia stretch for added recovery. Nothing else to report.

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