7 day split weight lifting/power lifting workout:
Monday/Legs
-Barbell squad 4-5 sets of pyramid/progressive weight increase from 365 up to 425; OR
-Seated Squat Press (plate loaded) 4-5 sets of 8 at 1000 (maxed out); OR
-Leg Press 4-5 sets of 8 at 1100-1200lbs
then...
Deadlift 3 sets of 6-8 at 315, 405 and 455
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10
Seated Abductor and Adductor machines 3 sets of 10 each
Calf extensions on leg press w/ 540lbs - 3 sets of 10
Standing calf raises with machine maxed and two 45 plates on top - 3 sets of 10
Abs of some sort until I cramp up
Tuesday/Arms
Preacher bar curls on preacher bench - 3 sets of 8 at 135
Standing barbell curls progressive increase at 85, 105, 125, 135 and drop set at 85 for 8 reps
One arm butterflied cable curls with preacher bench - 3 sets of 8 each arm alternating with negatives on last 2 reps
Alternating arm dumbbell curls 3 sets of 8 at 40-45lbs
Seated incline two arm dumbbell concentration curls 3 sets of 8 at 25-30lbs
One arm hanging Arnold dumbbell curls 3-5 sets of 10 at 45lbs
Supine position on bench Gaspari Triple Head tricep pull and press w/ preacher bar 3 sets of 8 at 145-155lbs
Reverse grip extensions on bench w/ preacher bar 3 sets of 8 at 85lbs
Two arm cable extensions 3 sets of 10 at max weight
Two arm reverse grip cable tricep extensions 3 sets of 10 at middle weight
One arm cable rope tricep extensions at light weight with concentration on the contraction
Dumbbell skull crushers w/ 120 or 130
Wednesday/Shoulders
Lateral dumbbell raises 3 sets of 8 at 55lbs
Dumbbell shoulder press 3 sets of 8 at 100lbs
Plate Loaded shoulder press 3 sets of 8 at 90-115lbs of plates on each side
Circus dumbbells 3 sets of 8 at 110 or 120
Seated Arnold Shoulder Dumbbell Press 3 sets of 8 at 40lbs
Seated reverse machine flyes 3 sets of 8
Bent over reverse dumbbell flies 3 sets of 8 at 35lbs
Barbell shrugs 3 sets of 8 at 455 superset w/ 25lb plate neck extensions front/back/both sides (8 each position)
Dumbbell shrugs 3 sets of 10 at 130 dumbbells (nothing heavier available)
Seated Dumbbell shrugs with elbows bending at top for extra squeeze 3 sets of 10 at 65lbs
Abs until I cramp
Thursday/Rest Day
Sleep/Eat/Shit/Eat/Work/Eat/Shit/Eat/Eat/Sleep
Friday/Back
Lat pulls 3-4 sets of 8 at max weight (level 20 on machine)
Lat pulls with close grip row/chinning handles 3 sets of 8 at Level 17
Sideways single-arm cable handle lat pulls 3 sets of 8 at Level 5 (concentration movement)
Plate loaded seated row done with single arm movement 3 sets of 8 at 270lbs
Bent over dumbbell rows/lawnmower pulls 4 sets of 8 at 130lbs
Seated close grip cable rows 3 sets of 8 at Level 17
Seated close grip cable rows 3 sets of 10 at Level 8 with pauses to squeeze shoulder blades, and negatives on release
Hanging back extensions 4-5 sets of 8 holding barbell loaded to 85lbs
Abs until I cramp
Saturday/Chest
Bench press pyramid (8,6,4,3,2,1) from 315-405, then a final set of 8 at 315
Dumbbell bench press 3 sets of 8 at 130lbs
Incline dumbbell bench press 3 sets of 8 at 120lbs
Plate loaded incline press machine 3 sets of 8 with 135lbs on each side (3x45 plates)
Cable flyes 3 sets of 10 at Level 15
Dips 3 sets of 10
Dumbbell flyes 3 sets of 10 at 30lbs
Abs until I cramp
Sunday/Rest Day
Sleep/Eat/Shit/Eat/Formula1/Eat/Work/Eat/Swear at the Vikings/Eat/Sleep