Upper/lower split August 2012

Upper A

1. BB bench press - 3 x 15
2. One arm DB rows - 3 x 15
3. Incline DB bench press - 3 x 15
4. Bent over rows - 3 x 15
5. Seated side raises - 2 x 15
6. Alternating hammer curls - 2 x 15
7. Tricep bench dips - 2 x 15 

Lower A

1. RDL - 3 x 15
2. Front squats- 3 x 15
3. Lying leg curls - 3 x 15
4. Split squats - 3 x 15
5. Single leg calf raises - 3 x 15
6. Hanging leg raises - 2 x 15
7. Weighted crunches - 2 x 15

Upper B

1. BB bent over rows - 3 x 15
2. Military press - 3 x 15
3. One arm DB rows - 3 x 15
4. Flat DB press - 3 x 15
5. Seated rear laterals - 2 x 15
6. Single DB lying tricep extensions - 2 x 15
7. BB curls - 2 x 15

Lower B

1. Front squats - 3 x 15
2. RDL - 3 x 15
3. Single lying leg curls - 3 x 15
4. Leg extensions - 3 x 15
5. Single leg calf raises - 3 x 15
6. Weighted crunches - 2 x 15
7. Oblique side bends - 2 x 15

Eccentric wrist curls every second day, cardio in between workout days three days per week. My main goal this month is to really get my tendonitis under control and start regaining some size/strength. That means stretching, massaging, icing and using eccentric wrist curls regularly while keeping the lifting super light. I'll add 1 - 2 kg max on each lift only once I hit 15 reps for all the sets.