John’s Current Training Split

Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

CHEST/BACK

BACK

5 X8 Lat Pulldowns 

5 x 8 Pull-ups

6 x 8 Bent Over Row

DEADLIFT

10-10-5-5-3-3-1

ARMS/SHOULDERS

COMPOUND:

Warm up, then 10-6-4-3 Upright Row

5 x 10 Strict Press

LEGS