Show me an example of your split?
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.