I started a new workout regiment yesterday, a four day split: Monday, Tuesday, Thursday, and Friday. I'm going heavy to put on some mass. My bench press is the heaviest I've ever used on a regular basis; 37 LBS more than my own body weight. Statistically speaking, the average man can bench press 93% of his own body weight one time (one rep max). I knew I would feel sore the day after, and boy, do I feel sore, especially my chest. Below is the workout I completed yesterday and today. I don't know what weights I'll be using for Thursday and Friday's workouts, so I'll post those workouts on Friday.
The Olympic size barbell that I use is 35lbs. To make it easier while I'm adding/removing weights during the workout, I do not add that weight into the numbers below. I felt like puking after the AB workout today. ABs are certainly the hardest muscle to work, and the rarest to see in full view.
Workout A (Monday)
Bench Press, 3 sets, 5 reps, 170 LBS
Dumbbell Row, 3 sets, 6 reps, 45 LBS
Dumbbell Bench Press, 4 sets, 8 reps, 50 LBS
Snatch-Grip Barbell Row, 4 sets, 8 reps, 90 LBS
Incline Dumbbell Press, 3 sets, 12 reps, 40 LBS
Dumbbell External Rotation, 3 sets, 10 reps, 8 LBS
Workout B (Tuesday)
Squat, 3 sets, 6 reps, 100 LBS
Rear-delt Raise, 3 sets, 10 reps, 20 LBS
Romanian Deadlift, 4 sets, 8 reps, 100 LBS
Dumbbell Split Squat, 4 sets, 8 reps 35 LBS
Swiss Ball Jackknife, 3 sets, 10 reps
Bicycle Crunches, 3 sets, 50 reps
Swiss Ball Rollout, 3 sets, 10 reps
Oh, I almost forgot to mention: The first two exercises in each workout are done back to back, one set of each exercise with a 60 second rest in between until all sets are complete. The remaining exercises are done in pairs as supersets; one set of each exercise without rest in between, then a 60 second rest, until all sets of those two exercises are complete. The only exception to this rule is on Workout B: the last three exercises (the AB workout) are done one after another without rest until one set of each has been completed, then a 60 second rest.