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.