Originally Posted by ruddog

Sorry for the long post but here is what the Current and cycle plan is.

Currently doing the following:
Squats
Bench Press
Romain dead lift
Bent over row
Seated barbell press
Barbell curl
Shoulder Shurg
Push up
Seated calf raise
Leg press

Once start the cycle when the Test C arrives is going to do the following that HugeTom suggested.

DAY 1 CHEST + TRICEPS + ABS

Flat Bench Press 3x12
Incline Dumbbell Press 3x12
Pec Deck 2x15
Close Grip bench 3x 15
Cable Pushdowns 3x15
Overhead dumbbell extensions 2x15

ABS
Leg Raises 3x30
Sit Ups 3x30


DAY 2 Cardio 30-40 Min


DAY 3. LEGS+SHOULDERS

Squats 2x12
Leg Extensions 3x15
Calf Raise 3x12
Seated Smith Overhead Press 2x12
Staying Lateral Raise 2x12
Arnold Press 2x 12

ABS
Leg Raises 3x30
Sit Ups 3x30


DAY 4 OFF

DAY 5
BACK+BICEPS
Pull Ups 3xmaximum amount of reps
Seated Rows 3x15
Deadlift
Barbell Biceps Curls 3x10
Concentration Biceps Curls2x20


ABS
Leg Raises 3x30
Sit Ups 3x3

DAY 6 Cardio 30-40 Min

DAY 7 OFF