Monday-Chest
Bench, Incline, DB Flies and Dips
Tuesday-Biceps
BBell, Hammer, Incline DBell, Preacher
Wednesday-Legs
Squat, Ham Curls, Leg Extension
Thursday-Triceps/Shoulders
Tri pulldowns, Skullcrushers, Close Grip Bench, Forward and Side Delt Raises, Military Press, Shrugs
Friday-Back
Lat Pulldown, Bent over Rows, 1-Arm Dbell Rows, Straight Leg Deadlifts
Week 1-3 all sets are 3x10
Week 4-6 all sets are 3x8
Week 7-9 all sets are 5x5
Diet is modeled after the bulking diet on this site. I am 5'10 and 200lbs. BF around 17-18%. I tried cutting the last 2 months but I hate it. I feel myself getting weaker and am hungry all the time. I'm going to try to put on some more mass before I try to get cut. I had a problem with over-training last time I tried to bulk, so I cut it back some. opinions/advice are more than welcome!