An advanced power workout, not for the faint of heart.

[katana]

This works real good for strength, but unless your really good at the lifts, you may want to work up to this.

Day 1. Chest, Delts, Arms.
Heavy bench or dmbl bench: 5 x 20, 10, 8, 6, 4.
Clean and press ( standing): 4 x 15, 10, 8, 6.
Dips: 3 x 15, 10, 6.
Heavy barbell curls: 3 x 15, 8, 6.


two to three days off. Same for after day two.


Day 2. Back, Quads,Hams, Calves.
Pullups: 4 x as many as poss

Squats: 4 x 20, 15, 10, 8.
Bent over barbell rows: 4 x 20, 12, 8, 6.
Stiff leg deadlift: 3 x 20, 12, 8.
Sumo deadlift: 3 x 15, 10, 6.
standing calve raise: 3 x 15, 12, 8.

It may look easy on paper, but it can be brutal. All sets are done to failure, use good form, explode on the positive, slow on the negative, dont lock out, no pause during any portion of the set. 4 minutes max between sets, and if your diet and sleep are right, you will find this is a strong workout. E

 

[bignate73]

looks pretty solid. for me i would throw out the higher reps at the beginning of each set and go to a working set 8 reps. thats just for me since im comfortable with what weights i can handle for those reps. but all in all it covers all the bases and allows for max time out of the gym with max stimulation in the gym. i like that you said "nice slow negative." the negative is overlooked often.