monday - chest / triincline barbell press - 3 x5-10 going heavier each set . 4th set i drop the weight down and do 10 reps close grip 10 reps medium 10 reps widedumbbell press - 4 x 6-10 d.b flat flyes - 3x 6-12 +1 dropset 2 drops cable cross over - 4x failure - very strict form . decline skull crushers - 4 x 6-10d.b overhead press - 3x 4-10 . last set is dropset 1 dropreverse grip press superset with overhand press - 3 x fail on each . dips - 3 x fail . usually only get about 5- 10 after this workoutkill off chest with very light flat or incline hammer press - 3 sets with 10 second negativestuesday - back bicepspull ups - 50 reps bent over row - 4 x 6-12 deadlifts - 4x -3 - 6 close grip pulldown - 3-x 8-12one arm d.b row - 4x - 6-10wide lat grip pulldowns - 4x fail . i go very slow on the way down making sure to squeeze my back as hard as i can and slow negativespreacher curls - 3 x 6-12one arm d.b alternating curls - 3 x - 6-10standing hammer curls - 3 x 8-15 superset with resistance bands to failwed off thursday - legssquats - 5x 4-10smith machine front squats - 4x 6-12leg extension - 3 x fail really slow negatives squeeze for 2 seconds at topstiff leg deadlifts - 4 x 6-10lying leg curl - 3x 10-20seated leg curl - 3x fail . standing calf raise - 4 x 20 - 50seated calf raise - 4 x 15 - 30 kill off legs with leg press - light with about 12 - 20 reps friday - shouldersseated dumbbell shoulder press - 4 x 6-10seated lateral raise - 4x 6-12 seated front raise - 3 x 6-12underhand grip one arm rows ( compound for rear delt ) - 3x 6 - 12reverse pec dec - 3 x - 10 - 15 - hold contracted position for 2 seconds barbell shurgs - 4 x 6-10hammer str. shurgs - 4 x 6-12 . ( both ways standing foward and backwards ) kill off shoulders with shoulder hammer press - 3 sets fail light and wide grip . of course i do cardio to warm up everyday - about 5- 10 mintues with some good stretching for another 5- 10 mintues .