go to google and search

hepburn solution for strength and power ( i cant post links yet)

im doing the four day split in here but that seems like overtraining a bit to me especially if you use the B routine with 5 sets of 1 and then the 3 sets of 6.

today i did following program "B"
Tbar Rows
Squats
Shoulder Press
Front Raises

Wednesday looks like this
Barbell bench 5 sets of 1 (230 or 235)
Weight pullup ( i need a subsitition these kill my shoulders badly) any ideas?

Deadlift 5 sets of 1

then the pump part

Bench press 3 sets of 6
weight pullup subsition ? sets of 6
deadlift 3 sets of 6


basically i got 3 questions

1. Would doing this workout 4 days a week with the B program be overtraining? i certainly think so..

2. IF i were to do it 3 times a week following the two workouts listed above what could be done on friday the 3rd day?

3. Anyone give me a subsition for weight pullups?

thanks in advance.