Training Schedule

This is a schedule of my physical training progress. I mark each day I workout, and I try to include what exercises I did in the description. The workouts performed are based on these two plans:

Plan One: Antagonist

Day 1: Chest/Back
-Bench Press (4 Sets 8-12 Reps)
-DB Flies (3 Sets 12-15 Reps)
-Gironda dips/Weighted Chest Dips (3 Sets 10-12 Reps)

-DB Bent Over Rows/BB Bent Over Rows (Parallel to Abs) (4 Sets 8-12 Reps)
-Lat Front Pulldowns, rotate wide and narrow (3 Sets 8-10 Reps)
-Sitting Rows (3 Sets 6-10 Reps)
Alternate Exercises: Pullups (4 Sets 15 Reps), Behind the Neck Pulldowns (2 Sets 15 Reps), Side Laterals (3 Sets 10-12 Reps), Rear Lateral Machine (3 Sets 10-12 Reps)
Day 2: Recovery
Day 3: Biceps/Triceps
-Preacher BB Curls (3 Sets 8-12 Reps)
-DB Hammer Curls (3 Sets 10-15 Reps)
-Seated DB Curls (3 Sets 8-12 Reps)

-Close Grip Bench Press (4 Sets 8-12 Reps)
-Push Downs (3 Sets 10-15 Reps)
-DB Tricep Extensions (3 Sets 6-10 Reps)
Day 4: Quads/Hamstrings
-Back Squats (4 Sets 6-10 Reps)
-Leg Press (3 Sets 10-12 Reps)
-DB Lunges (3 Sets 10-12 Reps)

-Romainian Deadlift, aka Straight-Back, Stiff-Leg Deadlift (3 Sets 10-12 Reps)
-Good Morning (3 Sets 10-12 Sets)
-Leg Curls (3 Sets 8-12 Reps)
Alternate Exercises: Leg Extensions (4 Sets 10-12 Reps)
Day 5: Recovery
Day 6: Anterior and lateral delts/Rear delts
-Millitary Press/Behind the Neck Press (Anterior) (3 Sets 8-10 Reps)
-Front Raise (Anterior) (3 Sets 10-12 Reps)
-Upright Rows (Lateral)
-DB Rear Delt Row, Keep weight perpendicular to body NOT PARALLEL(Posterior) (3 Sets 10-12 Reps)
Day 7: Recovery

Plan Two: Synergistic

Day 1: Quads dominant
-Back Squats
-Leg Press
-DB Lunges
Day 2: Pull (back, biceps, rear deltoids)
-Sitting Rows/(DB Bent Over Rows/BB Bent Over Rows)
-Lat Front Pulldowns
ALT: Pullups (4×15), Behind the Neck Pulldowns (2×15), Side Laterals (3×10-12), Rear Lateral Machine (3×10-12)

-Preacher BB Curls
-Seated DB Curls

-DB Rear Delt Row
Day 3: Recovery
Day 4: Hips dominant
-Romainian Deadlift (aka Straight-Back, Stiff-Leg Deadlift)/Deadlift
-Good Morning
-Leg Curls
Day 5: Recovery
Day 6: Push (chest, triceps, deltoids)
-Bench Press
-DB Flies

-Close Grip Bench Press
-DB Tricep Extensions

-Millitary Press (Anterior)
-Upright Rows (Lateral)
Day 7: Recovery

9-12 exercises per workout, 3 exercises per muscle, 3-4 sets per exercise.
Or, alternate with 2 exercises per muscle, 4-6 sets per exercise.

Related Websites:

http://www.t-nation.com/readArticle.do?id=1474118(Training Strategy Handbook)
http://www.liamrosen.com/fitness.html (General Fitness Information)
http://www.myfit.ca/exercisedatabase/exercise.asp (Exercise Database)
http://www.bodybuilding.com/fun/exercises.htm (Exercise Database)
http://www.t-nation.com/readArticle.do?id=1701042 (How to Design a Damn Good Program 1/2)
http://www.t-nation.com/readArticle.do?id=1702383 (How to Design a Damn Good Program 2/2)