sakbar

Based on the feedback several members on the forum here (lurker1, juggernaut, akira to name a few) have provided, I have commenced on a new four-day/week Upper/Lower split. The workout goes like this:

Monday-upper-moderate
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• Chest-2 @ 3x8 each
  Flat Bench Press
  Incline Dumbbell Press
  
• Back-2
  Wide Grip Chin Ups @ 4X5 each (non-weighted)
  Bent Over Rows @ 3X8 each
  
• Shoulder/Traps-1 @ 3x8 each
  Military Press
  Shrugs
  
• Bis/Tris-1 @ 3x8 each
  Barbell Curls
  Tricep Pressdowns

Tuesday-lower-moderate
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• Quad dominant-2 @ 3x8 each
  Squats
  Leg Press
  
• Hip dominant-2 @ 3x8 each
  Deadlifts
  Straight Leg Deadlifts
  
• Calves-1 @ 4x10
  Standing Calf Raises

Wednesday
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Off

Thursday-upper-heavy
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• Chest-2 movements @ 5x5 each
  Flat Bench Press
  Incline Dumbbell Press
  
• Back-2 movements
  Wide Grip Chins @ 4X5 each (non-weighted)
  Bent Over Barbell Rows @ 5X5 each
  
• Shoulders/Traps-1 movement @ 5x5 each
  Military Press
  Shrugs
  
• Bis/Tris- 1 movement 5x5
  Incline Dumbbell Curls
  Standing Dips

Friday-lower-heavy
-------------------------

• Quads-2 movements @ 5x5 each
  Squats
  Leg Press
  
• Hams/Pos. chain-2 movements 5x5
  Leg Curls
  Leg Extensions
  
• Calves-1 @ 5x10 each
  Donkey Calf Raises

Saturday and Sunday - off
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The diet is this:

• Breakfast @ 8:00 AM: Glass of milk + 1 scoop Whey + toasted wheat bread
• Lunch @ 12:30 PM: Chicken Salad sandwich with cheese and vegetables
• Evening Shake @ 5:00 PM: Labrada's Lean Mass MRP
• Post workout shake @ 7:00 PM comprises of one scoop Whey and one scoop Cytogainer.
• Dinner @ 8:00 PM: Rice with steamed vegetables
• Night time drink @ 10:30 PM: Musclemilk with water