Day 1
Squats

10x10x10x10x10x10x10x10x10x
10x-6x-6x-4x-4x-2x-2x-1x-6x
10x-6x-6x-4x-4x-2x-2x-2x-6x
10x-8x-6x-4x-4x-4x-2x-2x-4x
10x-8x-6x-6x-4x-4x-4x-2x-2x
----8x-8x-6x-6x-6x-4x-4x-1x
-------------------------1x…till max

Straight leg deadlifts
Weeks 1-4: 3x8 increase weight. Start at 185
Weeks 5-9: 4x6 increase weight. Start where comfortable.

Push press
Weeks 1-4: 3x8 increase weight. Start at 155
Weeks 5-9: 3x5 increase weight. Start where comfortable.



Day 3
Hangcleans

10x10x10x10x10x10x10x10x10x
10x-6x-6x-4x-4x-2x-2x-1x-6x
10x-6x-6x-4x-4x-2x-2x-2x-6x
10x-8x-6x-4x-4x-4x-2x-2x-4x
10x-8x-6x-6x-4x-4x-4x-2x-2x
----8x-8x-6x-6x-6x-4x-4x-1x
-------------------------1x…till max

Shrugs
3x15 start at 110 dumbbells

Seated bent over dumbbell raises
4x6

Seated dumbbell press
4x6

Leg press
2x6 heavy

Front squat
2x6 heavy
Day 2
Bench press
10x10x10x10x10x10x10x10x10x
10x-6x-6x-4x-4x-2x-2x-1x-6x
10x-6x-6x-4x-4x-2x-2x-2x-6x
10x-8x-6x-4x-4x-4x-2x-2x-4x
10x-8x-6x-6x-4x-4x-4x-2x-2x
----8x-8x-6x-6x-6x-4x-4x-1x
-------------------------1x…till max

Incline dumbbells
Weeks 1-4: 3x8 increase weight. Start at 75
Weeks 5-9: 4x6 increase weight. Start where comfortable.

Dumbbell pullover
Weeks 1-4: 3x8 increase weight. Start at 75
Weeks 5-9: 4x6 increase weight. Start where comfortable.

Cable pulldowns
3x8 heavy

Reverse cable pulldowns
3x8 heavy

E-Z curl bench press
3x8 heavy

Day 4
Incline bench
10x10x10x10x10x10x10x10x10x
10x-6x-6x-4x-4x-2x-2x-1x-6x
10x-6x-6x-4x-4x-2x-2x-2x-6x
10x-8x-6x-4x-4x-4x-2x-2x-4x
10x-8x-6x-6x-4x-4x-4x-2x-2x
----8x-8x-6x-6x-6x-4x-4x-1x
-------------------------1x…till max

cable pull downs
Weeks 1-4: 3x8 increase weight.
Weeks 5-9: 4x6 increase weight.

Cable rows
Weeks 1-4: 3x8 increase weight.
Weeks 5-9: 4x6 increase weight.

T-bar rows
Weeks 1-4: 3x8 increase weight. Heavy
Weeks 5-9: 4x6 increase weight. Heavy

E-Z curls & concentration curls
Weeks 1-4: (both) 4x8 increase weight.
Weeks 5-9: (both) 4x6 increase weight.



for the core sets, the first 10x is a warm up.
then, the weight starts higher with the lower reps and decreases as the reps increase. also, read each week by going down from the 10x at the top
think i should add anything?
any comments?

my bad bros, you have to read down
like

10x
6x
6x
ect...

instead of across and i plan to go 2 days on then two days off. questions, comments, concerns?????

bump

looks kick ass bro...i might give that scheme a try.