Project 40

8 DAY TRAINING CYLE

This is what I'm using at the moment. Putting it down in writing so I don't forget. Seems to work well for me.
DAY 2a/b OPTIONAL. INSERT REST DAYS WHENEVER.

Day 1a: Chest, Shoulders & Triceps (Decline/Flat/Low Incline work - no traps or laterals)
Day 2a: Abs Core work Intervals/Cardio
Day 3a: Back & Biceps (Horizontal Plane, Rear Delts, Hammer Rows/Reverse curls etc.)
Day 4a: Legs (Quad emphas)
Day 1b: Chest, Shoulders & Triceps (Higher Incline/OH work. Traps, laterals. Higher rep chest work)
Day 2b: Abs Core work Intervals/Cardio
Day 3b: Back & Biceps (Vertical Plane, Palms up bicep work and wrist curls)
Day 4b: Legs (Posterior chain emphasis)Repeat

Notes:

• Conjugated Periodization as normal
• Chest Shoulders need to be in same workout from now on to allow for pressing motions and plenty of recovery for shoulder girdle.
• Put in a days rest whenever.

Trained Shoulders today. Just testing the water.

Cable Laterals One Arm
3 plates x 10 x 3sets

Seated Laterals
8kg x 10 x3sets

DB Shrugs
32kg x 25-30 x 3sets