Workout Program

For the next 4 months this is going to be my workout plan. My knee is still recovering so I have to do lighter than normal exercises on legs and deadlift for another couple of weeks but want to record my progress from now on. I was also taking photos regularly while I was in Samoa and want to resume doing that, I think its a great source of inspiration to myself being able to see how far I've come.

It will alternate between the Alpha and the Omega from week to week. Forgive me if names aren't exactly correct if anyone actually starts to follow this and wants a description of the exercise I will give it to them.

ALPHA WEEK
Legs:
Knee Exercises
Leg Press
Squats
Seated Calf Raises

Chest:
Bench
Decline
Cable Crossover
Flies
EZ-Bar Curls

Traps/Back:
Deadlift
Horizontal Rows
Vertical Rows
1-Legged Chest Pulls

Shoulders
Barbell Shrugs
Seated Dumbbell Military Press
Cable Rotations
*Triceps Pulldown

OMEGA WEEK

Legs:
Knee Exercises
Leg Press
Walking Lunges
Standing Calf Raises

Chest:
Bench
Decline
Cable Crossover
Flies
*Triceps Pulldown

Traps/Back:
Single Dumbbell Rows
Farmer's Walk
Pull-ups
Good mornings

Shoulders:
Dumbbell Shrugs
Seated Barbell Military Press
Cable Rotations
*EZ-Bar Curls