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Chest/tris

right now I am trying to thicken up my chest so I am doing a powerlifting chest routine.

workout one:

eight sets of flat bench triples.

four sets of incline dumbell pressing

four sets of dips

four sets of two arm tri extensions

four sets of single arm pressdowns

workout two:

eight sets of speed benchig triples (I just started using bands for these)

eight sets of lockouts (floor pressing or doing lockouts in the power cage)

four sets of two arm tri extensions

four sets of one arm tri pressdowns

Legs:

Eight sets of squats ass to the grass

four sets of lunges

four sets leg extensions

four sets of hamstring curls

back:

Deadlifts, couple sets of warm up and then four or five sets of trips

wide grip chins, untill I cant get six reps in a set

cable rows four sets

one arm lat pulls four sets

one arm rows

bi's/delts:

warm up with four sets of side laterals

four sets of arnold presses

four sets of machiene laterals

four sets of rear delts on the peck deck

four sets of cable laterals

warm up with a few sets of dumbell curls

preacher curls three sets

hammer curls three sets

one arm concertration curls three sets

I work calfs every day (four sets of raises) and abs every day or two depending on motivation(three sets)

The only reason I do so little pressing on sholder day is my front delts are biger then my side/rear delts so I try not to do much to work them.