Week 3

Day 1 (Monday): Chest, Triceps & Abs
Sets Reps Weight
Bench Press 3 x 8 x 65kg + bar +5kg
Incline Flyes 3 x 8 17.5kg
Flat Flyes 3 x 8 15kg
Cable Pushdowns 3 x 8 x 5(weights on machine) +1 weight
Skull Crushers 3 x 8 x 20kg
Dips 3 x 10

Day 2: Back, Biceps & Calves
Sets Reps Weight
Lateral Pulldown 3 x 10 x 12 (weights on machine) +2 reps
Reverse grip pulldowns 3 x 8 x 12 (weights on machine)
Bent over rows 3 x 8 x 45kg
Hyperextensions 3 x 8
Barbell Curls 3 x 8 x 30kg +5kg
Alternate Dumbbell Curls 2 x 8 x 15kg
Standing Calf Raises 3 x 8 x 95kg +5kg

Day 3: Legs, Shoulders & Abs
Sets Reps Weight
Hamstring Curl 3 x 10 x 45kg
one leg RDL 2 x 8 x 22.5kg
Shoulder Press BB 3 x 8 x 40kg+ Bar
Arnold Press 3 x 8 x 22.5kg +5kg
Rear Lateral Raises 3 x 8 x 12.5kg +1kg
One arm clean & press 3 x 5 (per arm) x 30kg

Started mixing the schedule up a bit, especially legs. I'm definitely getting strongr quickly which is nice, can bench press over 1x my weight now. Biceps/chest are probably my weakest areas while my legs/shoulders are my strongest.

Think of doing plyo's/vertical jump/sprint training instead of intervals during the week, anyone know of any good programs?