iceman574 said:this is what i am doing at the moment i have been training for 3 to 4 years
day1- chest- shoulders- triceps
CHEST-sets 3
flat bench press (up and down the rack) 6-12 reps
incline dumbell flies rep 8 to 10
incline dumbell press rep 8 to 10
decline hammer press rep 6 to 8
SHOUDERS-sets 3
seated dumbell press rep 8-10
side lateral raise reps 8-10
front raise reps 8-10
shrugs 6-8
TRICEPS
close grip bench press rep 8-10
tricept press down8-10
dips 6-10
the dips finnish the work out reall well as dips work the chest shoulders and triceps
please note when workin out do not train for more than 45mins to an hour cos your growth hormone and testostarone start to decine after 45 mins of intense training
i will post my BACK AND BICEP WORKOUT LATER THIS IS A 3 DAY A WEEK WORKOUT WHITCH ALLWAYS GIVES ME GREAT RESULTS I CHANGE IT AFTER 6 TO 8 WEEKS