New Program

Monday - Legs

• Squats 5x5
• Leg Press 5x5
• Hamstring curl 4x8
• Hyperextension

Tuesday - Chest

• Bench Press 5x5
• DB Incline 5x5
• Flys 4 x 8
• Parellel Dips 3x8

Wednesday - Back

• Deadlifts 5x5
• Weighted Pullups 5x5 - Wide grip palms facing away
• Barbell Row 5x5
• T-Bar row 5x5 - different grip to Barbell Row

Thursday - Arms

• Squats 5x5
• Chinups 3x8 - Close grip palms facing towards
• Close grip bench press 3x8
• DB Curls 4x8

Friday - Shoulders

• Overhead Press 5x5
• Upright rows 4x8
• Side Incline Lateral Raises 3x8
• Power Shrugs 4x8

Week 3 Day 3 - Back

• Pullups - 3 x 5
• Weighted Pullups - 7.5kg - 1x2
• Weighted Pullups - 10kg - 2x3
• barbell Rows - 4x8
• Shrugs - 70kg - 1x12
• Shrugs - 80kg - 2x12

Week 3 Day 2 - Chest

Barbel Inclines

• 1 x 5 - 60kg
• 1 x 5 - 65kg
• 1 x 5 - 70kg
• 1 x 2 - 70kg
• 1 x 1 - 75 kg (fail)

DB Bench

• 2 x 8 - 45kg
• 1 x 8 - 50kg
• 1 x 8 - 45kg

Flys x 2 Ex., Pullovers

Week 3 Day 1 - Legs

Squats

• 3 x 5 - 70kg
• 1 x 2 - 72.kg
• 1 x 1 - 77.5kg

(Dave did 100kg 1 rep)

Leg Presses 4 x 8
Hamstring Curl 4 x 8
Knee Extension 4 x 8

Squats and Arms

Squats

• 1 x 5 - 40kg
  
• 1 x 5 - 60kg
  
• 1 x 5 - 70kg
  
• 1 x 2 - 72.kg
  
• 1 x 1 - 75kg (Dave did 97.5kg 1 rep)
  

Preacher Curl - 1 rep - 40kg

Decline Tricep Ext DB - 4x8 at 10kg
Incline Hammer DB - 3 x 10 at 12.5 kg, 1 x 8 at 15kg

Shoulders

Military press

• 45kg - 3 x 5
  
• 50kg - 1 x 2
• 55kg - 1 rep

Day 3 - Back

• Pullups - 3 x 5
  
• Weighted Pullups - 10kg - 2x2
  
• barbell Rows - 60kg - 4x8
  
• Shrugs - 70kg - 3x12
  

Program

http://www.bodybuilding.com/fun/wotw94.htm

Day 2 - Chest

Incline BB Press
60kg x 5 x 3 sets
70kg x 1
75kg x 1

Bench DB Press
22.5kg x 8 x 3 sets
25kg x 6

Arms

Preacher Curl

• 30kg x 5 x 3 sets
  
• 35kg x 2
  
• 40kg x 1
  

Current Stats

Luke

• Squats 70kg - so low :(
• Deadlifts - 125kg
• Bench Press - 75kg
• Overhead Press - 50kg

Dave

• Squats - 90kg
• Deadlifts - 125kg
  
• Bench Press - 90kg
• Overhead Press - 60kg