Yeah he was doing a different version.
Yeah, I was using a wussy version and it was still killing me! LOL
http://bodybuilding.com/fun/ryanm18.htm
Day 1: Chest & Back
Flat DB Presses superset with Barbell Rows
3 Sets each / 8 - 12 reps per set / 60 seconds rest
Dips superset with Narrow Grip Chins
3 Sets each / 10 reps per set / 60 seconds rest
Hammer Incline Press superset with Deadlifts
3 Sets each / 8 - 12 reps per set / 60 seconds rest
Day 3: Legs & Calves
Leg Extensions superset with Lying Leg Curl
3 Sets each / 10 reps per set / 60 seconds rest
Squats superset with Stiff Leg Deadlifts
3 Sets each / 12 - 15 reps per set / 90 seconds rest
Hack Squat superset with Standing Calf Raise
3 Sets each / 8 - 12 reps per set / 60 seconds rest
Day 4: Delts, Triceps and Biceps
Barbell Shoulder Press superset with Barbell Curls
3 Sets each / 10 reps per set / 30 seconds rest
Rear Delt Machine superset with Tricep Pushdowns
3 Sets each / 8 - 12 reps per set / 30 seconds rest
DB Lateral Raise superset with Hammer Curls
3 Sets each / 8 - 12 reps per set / 30 seconds rest
Seated Tricep DB Extension superset with DB Shrugs
3 Sets each / 8 - 12 reps per set / 30 seconds rest