My main workout routine is a MWF full body routine (the beginner's program here (http://www.t-nation.com/findArticle.do?article=07-bonus-004)), but some weeks I only have Monday thru Thursday to train, and I get the feeling that only two days of that particular program may not be enough.

I'm trying to come up with an upper/lower split for those 4 days, mainly focussing on strenght, and I've got a mish-mash of Big Boy Basics and Waterbury Method so far. Does anything look out of place here, and do you have any suggestions for improvement ? Thanks !

First exercise 10x3, rest 4x6

** Upper Body 1 **
Bb press
45-Degree incline DB Rows
Pulldowns
Military press

** Lower Body 1 **
Sguat
Leg raises
Romanian deadlift / Lying leg curl
Decline Bench Sit-Ups
Standing calf raise

** Upper Body 2 *
Pullups
45-Degree Incline DB Bench Presses
Standing BB Curls
Standing Reverse-Grip Tricep Press-Downs

** Lower Body 2 **
Deadlift
Hack Squats / Leg press
Lying Leg Raises
Seated calf raise

I think your routine is good. I especially like the rep parameters of 10x3 and 4x6 you have chosen :nod:

Personally i'd swop the 45-Degree incline DB Rows for Bent-over rows on day 1, and 45-Degree Incline DB Bench Presses for Dips on day 3, but thats just preference more than anything else. Otherwise I would say it looks great, and you should make good progress on it. Hope you enjoy it!

Thanks for the reply Edster! And thanks a lot for the suggestions.

I have to say that I'd recommend everyone try the 10x3 thing at least once - I did my first lower body session 2 days ago, and I honestly think my legs ache more today than yesterday. I know it's probably just because I'm doing something different, but man is it different!

I've actually never done the incline row exercise before, I added it to try something new. I have a problem with bent over barbell rows, I get a sharp pain close to my right wrist whenever I use decent weights. I get this with chinups, bb curls etc. as well; anything with a straight bar and pulling basically. I'll give the incline stuff a try and swap to the one-arm row if I'm not happy.

As for dips, I may very well take your advice. I love that stuff!

I've actually never done the incline row exercise before, I added it to try something new. I have a problem with bent over barbell rows, I get a sharp pain close to my right wrist whenever I use decent weights. I get this with chinups, bb curls etc. as well; anything with a straight bar and pulling basicallyCool, I was wondering if there was a reason behind their choice. You probably know of these already, but you can always keep in mind these two for the back too (I'm thinking they both use a semi-supinated grip, don't know if it makes a difference to your wrist):

T Bar Row (http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Two-Arm+Long+Bar+Row)
Seated Horizontal Row (http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html)

10x3 was something I tried only recently too. I was pretty unsure about it beforehand, I just kept thinking Ten sets! What? Thats going to take forever! :lol: But nope, they fly by. Love them now.