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Allright so I developed this and plan on using it pretty soon. Let me know what you guys think. I usually wake up around noon and eat, then have a pre work out shake right before going to the gym shortly after 1. Sets are 3 of the same weight unless otherwise stated (not to include one set of warmups for each bodypart like shoulder, chest, back) and reps are in the 8-10 range. The workout goes like this...


Mon/thurs

Overhead d-bell press
Upright rows
4-Shrugs
4-Incline d-bell press
Flat d-bell press....To much chest???
4-Dips

Tues/Fri

4-Squat
4-Deadlift
Lat pulldown
T-bar row
4-Standin barbell curl
Hyperextensions
Decline situps superset with Side bends

There ya have it, drop me a line if you want to let me know what ya think??? I plan on starting it next week and trying it for around 2-3 months.

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You don't need a warmup set for each exercise, just one warmup activity prior to starting your workout. Squats and deadlifts on the same day is going to be hard, should maybe move either to your Mon/Thur stuff.