day 1-pull 1.repetition pull- pullups for reps 2. db rows 3x 6-10 3. random back excercise (chinups, rows, whatever im in the mood for) 4. rear delt raises-3 x 10-12 5. hammer curls 3x 6-10, wrist roller ab work day 3 1. squats or deads- 5x5 2. random leg excercise- (lunges, etc.) 6-10 3. lower back work (hyperextensions, sldl) 4. shrugs 3x 6-10 6. grip work day 5- 1. max effort push- barbell bench, work up to 5 rep max 2. incline db press 3x6-10 3. oh db press 3x6-10 4. tricep bench or db bench- 3x6-12 5. weighted dips - 3x 6-12 rotator cuff, abs day 6- random day cardio, grip, whatever needs some work day 8-repeat every 2 weeks, the repetition days and max effort days rotate. so on week 3, day 1 is a max effort pull, so i will work up to a 5 rep max in the pullup. day 5 in week 3 will be a repetition push excercise, for a 15 rep max. this 2 week rotation continues until a rest week. repetition days will periodically by used as dynamice days, so there will be a dynamic pullup day/bench day every know and then. my goals are size/strength. *yes, i did get the idea from defranco's program.