I will be posting in here the workout and stuff.It is a workout that I made, and gave to oen of the football players at my school, because he wanted to get a big chest like mine.Here is the routine.
Monday-chest
Stretch 5-8 minutes
Pullovers 3x 12
Light wieght bench press 3 sets 12,8,6
Bench press heavy 5x5
Barbell bench press negatives 3 of 2-3 reps
Barbell incline bench 3x5
Barbell decline bench 3x5
Barbell bench press partial reps 5x3
pushups 3xfailure
Tuesday-bicep,tricep
Dumbell bicep curls 3x10-15
Barbell preacher curls 3x15
Pushdowns 3x10-12
Db tricep extensions 3x8
CG bench press 3x8-12
Wedesday-Shoulders,back
Side raises 3x8-12
Behind neck presses 3x10-15
Shrugs 3x12-15
Pulldowns to front 3x10-15
Pulldowns to back 3x10-15
Cable rows 3x10-15
Thursday-legs
Squats 4x10-15
Leg extensions 3x10-12
Leying leg curls 3x10-15
one legged leg entensions 3x8
Monday-chest
Stretch 5-8 minutes
Pullovers 3x 12
Light wieght bench press 3 sets 12,8,6
Bench press heavy 5x5
Barbell bench press negatives 3 of 2-3 reps
Barbell incline bench 3x5
Barbell decline bench 3x5
Barbell bench press partial reps 5x3
pushups 3xfailure
Tuesday-bicep,tricep
Dumbell bicep curls 3x10-15
Barbell preacher curls 3x15
Pushdowns 3x10-12
Db tricep extensions 3x8
CG bench press 3x8-12
Wedesday-Shoulders,back
Side raises 3x8-12
Behind neck presses 3x10-15
Shrugs 3x12-15
Pulldowns to front 3x10-15
Pulldowns to back 3x10-15
Cable rows 3x10-15
Thursday-legs
Squats 4x10-15
Leg extensions 3x10-12
Leying leg curls 3x10-15
one legged leg entensions 3x8