yo natrual wonder
i train tris after chest and alternate between two workouts for them
close grip bench presses set one 10-6-6 3sets
lying dumbell ext's 3x10
or
bar dips 10-8-8
lying e-z bar ext's 3x10
i change these workouts after every 4-6 weeks
i train bis after shoulders and also alternate two workouts.
one arm incline preacher curls 3x10
standing dumbell curls 2x6-8
hammer dumbell wrist curls 2x6
or
one arm incline preacher curls 3x10
standing e-z bar curls 2x6-8
behind the back barbell wrist curls 2x6
my training over all is pretty basic.