I'm going ahead and posting Rizwan's template out here. It's from his journal here
I'm copy/pasting the exact post:
I try to follow the SDT progression to the best of my understanding.
I follow the Pull-Push routine.
My routine goes about this way
Tuesday: Hams n Calves
Bent Over Rows- Dumbbells
Incline Db Curls
Friday: Chest, Shoulder
Overhead Db Press
Db Side Raises
triceps push downs
Kindly correct the sequence and the exercises in the routine.
I will be posting my lifts from Monday
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."