Quote Originally Posted by wesrman
Heres what im doing right now:
http://www.defrancostraining.com/art...s_westside.htm

And a few links to cool shit that might be helpfull/interesting to others:
http://training.fitness.com/weight-t...rst-34522.html

http://www.t-nation.com/free_online_..._for_beginners
here's what I've been doing the last month or so, although I think I'm going to change it up a bit because I think I'm starting to become slightly overtrained...

Mon: Chest, usually something like bench press, incline DB press, pullovers, and DB flyes

Tues: Quads, usually something like squats, leg press, leg extensions, hack squats

Wed: Shoulders + traps, usually something like military press, all 3 DB laterals, upright rows, and heavy shrugs

Thurs: Back and hamstrings, usually a good combination of deads and romanian deadlifts, pullups/chins, rows, and finish up with hamstring curls

Fri: BIs/TRIs/forearms.. the one day where I use extensive supersetting with biceps/triceps

I'm also doing calf and/or ab work on monday/wed/fri

sometimes I'll swim laps or do other cardio on Saturday.

Kinda burned out though, so I might take a week off and cut back to a 3 or 4 day split for a couple weeks. Or, most likely, I'll go against my reasoning and do this for another week and see how I feel.

My diet is excellent though and I sleep lots, so at least I have that down pretty well.