Old Skool program

Sometimes it's fun to go against better judgment and all you've learned over the years to simply have fun from time to time. This program does just that. Some may call it a beach muscle program. I call it Old Skool because this is the type of program you will find in every high school across the country and perhaps world.

In a FIVE day split I've completely eliminated a leg day. Honestly, I did it to give my hamstrings time to recover from not properly warming up before softball games. I pulled a hammy last year and find it is easily aggrevated. I have intentions of slowly adding deadlifts and squats after a month or so.

Here are the details of this program.

Monday: Chest (of course)
A) Edward's Bench Parameters (will post the parameters later)
B) Incline BP: 10-8-6-6
C) Pec Deck: 10-8-6-6
D) Dips: 12-10-10
E) Decline Machine (Hammer Strength): 10-8-6-6

Tuesday: Back
A) Pull up/Pull down (Follow Edward's parameters)
B) Bent BB row: 10-8-6-6
C) 1-arm cable row: 12-10-10
D1) Machine Row (Hammer Strength): 12-10-10
D2) Back extension: 12-10-10

Wednesday: Shoulders
A) Standing Military Press: 10-8-6-6
B) Seated DB Press: 10-8-6-6
C) Hang clean: 8-6-4
D) Shrug: 10-10-10
E) Rear Delt machine: 10-10-10
F) DB Side Raise: 10-10-10

Thursday: Biceps
A) BB Curl: 10-8-6-6
B) Incline DB Curl: 10-8-6
C) 1-arm Preacher Curl: 10-8-6
D) Preacher Machine (Flight): 10-10-10
E) 1-arm Cable Curl: 12-10-10

Friday: Triceps
A) Skull Crusher: 10-10-10
B) Tricep Machine (Strive): 10-10-10 superset at all three plate positions
C) Press-down: 12-10-10
D) 1-arm press down: 12-10-10

Cardio: Intervals 2x per week for 15 minutes.