Quote Originally Posted by Ronnie Rowland View Post
Do 3-6 sets per body part.

Day 1: chest,shoulder,lats HEAVY DAY
Day 2 : arms/legs/abs HEAVY DAY
Day 3 : off
Day 4: same as day 1 LIGHT DAY
Day 5: same as day 2 LIGHT DAY
Weekends off.

NOTE: TYPE OUT YOUR WHOLE PROGRAM IN THIS THREAD CONTAINING EXERCISES, SETS, REPS AND I WILL CRITIQUE IF FOR YOU!
Hi Ronnie.
Here is the information you asked for:

The following are work sets only.
Day 1:
Chest:
3 sets of incline bench press with smith m/c,
3 sets of flat bench press with smith m/c,
3 sets of flat or incline flies or pec deck,
9 sets total, 6 to 10 reps per set. Ocasionally I may use dumbells instead. and sometimes do 3 sets of declines.

Biceps:
3 sets of barbel or cable m/c curls,
3 sets of seated dumbell curls,
3 sets of preachers using bar or dumbell,
9 sets total, 8 to 10 reps per set.

Abs:
3 sets of sit ups using a decline bench, 20 reps per set.

Day 2:
Back:
3 sets of wide grip lat pull downs,
3 sets of seated m/c rows,
3 sets of bent over rows,
9 sets total 8 to 10 reps per set.

Triceps:
3 sets of skull crushers,
3 sets of behind the neck dumbell presses,
3 sets of tricep cable presses,
9 sets total 8 to 10 reps per set. Triceps is one of my favourite muscles to train so there are many different excersises I use on a typical day, like close grip dips, close grip b/press, bench dips. With triceps, there seems to be so many excersises one can use.

Day 3:
Legs:
3 sets of leg press or squat,
3 sets of leg extensions,
3 sets of leg biceps (hams),
9 sets total, 8 to 10 reps per set.

Calves:
2 sets calve m/c toes pointing in,
2 sets calve m/c toes pointing out,
2 sets calve m/c normal,
6 sets total, 10 reps per set.

Day 4:
Shoulders:
3 sets of seated m/c shoulder presses,
3 sets of side dumbell raises,
3 sets of front dumbell raises,
3 to 5 sets of shrugs using olympic bar (heavy) sometimes use dumbells for this.
12 to 14 sets, 8 reps per set.

Forearms:
6 sets of forearm twists using weighted rope ties to a stick (wrist roller) or 3 sets of forearm curls and 3 sets of reverse forearm curls.

Abs:
3 sets of sit ups using a decline bench, 20 reps per set.

This is a typical week for me, although sometimes I change the excersises but the volume stays the same.
I also have an issue developing my inner chest. When I do exercises like peck deck, cable crossovers or flies and really squeeze at the top of the rep, I get a really good pump but never seem to grow from it. It's as if there's no muscle there to grow. Can you recommend any thing for this?
One last thing, would you recommend wide grip dips and decline presses for lower chest development, or just flat presses?
Many thanks again Ronnie, your help and guidance is always appreciated.