This is a program, I'll be starting Feb 19. 2011. It's similar to my usual program, I've modified it to include more compound movements and to be more intense overall. In order to take my workouts to the next level.

Most exercises are done 4 sets with progressive overload.

I'll be doing to it for the next 8 weeks, to see how well it works.

Saturday
legs
1. Squats (glutes, quads, calves)
2. deadlifts (lower back, glutes, quads, calves.
3. stiff leg dead lift (hamstrings)
4. narrow stance leg press (quads)
5. stead leg curls
6. leg extensions
7. Single leg smith machine squats

Sunday
Chest / back)
1. Dumbell Pullover (pectoral, lats)
2. Incline dumbell press (upper pec. major, pec minor, triceps)
3. Decline barbell press (Lower pec Major, triceps)
4. Flat barbell bench (pec major, triceps
5. dumbell flys (pec triceps)
6. lat pull down (lats, rhomboids)
7. cable rows (Lats, rhomboids, mid traps.

Tuesday
1. Dumbell Curls (Biceps)
2. Reverse cable curls (Brachias)
3. Hammer Curl ( Forearm)
4. behind the back wrist curl
5. Dumbell tricep extension
6. cable pull down

Shoulders (delts / traps)
1. Barbell Shrug (Trap, forearm, shoulder)
2. Dumbell Upright Row (Trap, bicep, shoulder)
3. Cable face Pull (Mid trap, posterior deltoid)
4. Dumbell Shoulder Press (Medial Deltoid, triceps.)
5. barbell bent over row (2 pronated grip/ 2 Supinated) (posterior delt, lats, mid traps)
6. front dumbell raise (anterior delt)