Right it's been a while, time for an update!
Started a new program last week, 4 day split 2 on, 1 off.
Day 1: Chest and Biceps
Bench Press 3 x 6 to 8 reps
Incline Bench press 2 x 6 to 8 reps
Dips with added weight 2 x 8 to 10 reps
Barbell Curls 3 x 6 to 10 reps
Dumbell Curls 2 x 6 to 10 reps
Day 2: Thighs
Squats 3 x 6 to 10 reps
Leg Press 2 x 8 to 10 reps
Leg Curls 2 x 8 to 10 reps
Day 3: Rest
Day 4: Shoulders and Triceps
Shoulder Press 3 x 6 to 8 reps
Upright Row 2 x 8 to 10 reps
Side Laterals 2 x 8 to 10 reps
Lying Triceps Press 3 x 6 to 10 reps
Triceps Pushdown 2 x 8 to 10 reps
Day 5: Back and Calves
Chins with added weight 3 x 8 to 10 reps
Lat Pulldown to neck 2 x 8 to 10 reps
Barbell Rows 2 x 6 to 10 reps
Seated Cable Row 2 x 6 to 10 reps
Standing Calf Raise 3 x 8 to 12 reps
Seated Calf Raise 2 x 8 to 12 reps
These are all done as drop sets, ie: Heaviest weight first, so i can get at least 6 full reps per set, i have always preferred it this way.
i will keep regular updates so we can see what is going on.