... and you can tweak it. As for Arm & Calf, work the Calf directly with Toe Press or Standing Calf Raise, Tris will get enough work. I work Biceps twice a week(my are thick and wide but no peak) on Leg and Back day(2x8 Warmup & 3x6 Work Curls)
***ALWAYS Attempt to add a few Lbs each week even if its less than five(I slide 1lb wrist weights over the olympic bar if I have to.***
Current Sun/Tue/Thu:
Back:
Deadlifts
8x185/225 Warmup Mids: 315/365 Work: 405/425/425
The last two sets are more like 10 singles with as much rest as needed. Don't use wraps just a belt and chalk. You'll get a grip from hell and nice forearm developement
HammerRows
(Forget the 10lbs or so for machine)
Mids: 180/270 Work: 360/360/360
I end up wrapping for the work sets, if you can manage without do so, however they won't hurt developement if you got thru the Deads w/out them.
Chins
What ever grip allows you to finish
Mids: BW/25 Work: 35/35/35
If you feel too wiped out to do strict chins, switch to Pulldowns, just work HARD.
EZ Curls
Warm: 8x75/85 Work: 100/95/85
You will have good curl days and Bad, but remember Bis are gonna get a lot of work with the Rows and Chins. These are just finishing touch
**********************************
Chest & Delt
Bench Press
Warm 8x 155/185 Mids: 5x205/225 Work: 250/250/250
I always pause for a count at the bottom to cancel Momentum. You'll have to lower your poundages, but they'll come back and you'll be a better bencher and bigger <img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:
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Seated Shoulder Press
Power Rack & adjustable bench at about 80degrees
Mids: 125/135 Work: 150/150/150
I only press to the front and only down to chin level. If your shoulders are in decent shape, you can go lower, but why risk it?
Wgt Dips
Mids: 30/60 Work: 75/75/75
Keep a good pace, but try not to "bounce" out of the bottom
Incline Hammers
I skip the warmup and do 3x6 here 180/180/180
Pullovers
I keep traps/delts on bench and lay across instead of along. Take the deepest breath you can and lower into a stretch(don't go too deep)
Exhale forcefully at the return to overhead position.
I just use whatever I know I'll get 3x8 for (these are more of an expanding stretch for me)
60lb Dumbell
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Legs
Squats
Warm: 8x135/185 Mids: 225/275 Work: 315/315/315
I Try to do the work sets as onecontinuous set
15x315 with as much rest as needed.
SLDL
Mids: 185/225 Work: 250/250/250
I keep a slight bend in the knee and do "touch and go" reps off the floor.
Toe Press
Use the Leg Sled, and do 3x20
Work: 230
You could do Standing Calf raises here instead.
Side Bends
This is my only direct ab work currently.
4x15 70lb Dumbell
Cable StrtBar Curls
Warm: 2x8 100/110 Work: 3x6 130/130/130
That's about it, on some Chest Delt days I do Lockouts in the Rack after work sets. Bench & Delt Press from about 4" from lockout. Add 50lbs to Heaviest work set and hold for a 10count.
I will normally do 2x5 for a 10count
I skip the cardio and eat pretty hardy, until the Fat gain gets out of hand. Then I'll throw in 30-45mins moderate Cardio on the off days
Hope this helps
Bigger...Stronger...Faster...Polish...bronc