ok, so here is my final workout plan after a few weeks of toying with it and making a few adjustments
Monday - Chest and Biceps
Bench Press - 1. 60kg 10reps
2 & 3 90kg 8 reps
4. 105kg to failure (sitting at 4 at the minute)
Incline DB Flye - 1. 18kg 10 reps
2, 3 & 4 24kg 8 reps
E-Z bar bicep curl - 1. 30kg 10 reps
2. 45kg 8 reps
3. 45kg 8 reps
4. 45kg 8 reps
Pec Dec - 1. 49kg 15 reps (full movement)
2. 69kg 12 reps (full Movement)
3. 69kg 8 reps at full movement then 8 reps short (at top)
4. 69kg to failure on full movement then rest for 10 seconds then to failure on short
DB Hammer Curl - 1. 15kg 10 reps
2 & 3 20kg 8 reps
4. 20kg to fail
Then I do a short ab workout doing cable crunches 4 sets of 10 @ 80kg supersetted with hanging leg raises
Tuesday - Back, Shoulders & Tri’s
DB Shoulder Press - 1. 16kg 12 reps
2, 3 & 4 26kg 8 reps
Side Delt raises - 1. 8kg 12 reps
2, 3 & 4 14kg 8 reps
Romanian Dead Lift - 1. 100kg 10reps
2 & 3 130kg 8 reps
4. 150kg 4 reps
Skull Crushers - 1. 12kg 10 reps (each arm)
2 & 3 18kg 8 reps (each arm)
4. 18kg to failure
Shoulder Shrugs using Hammerstrenghth bench machine - 1. 150kg (total) 10 reps
2&3 200kg (total) 10reps
4. 220kg (total) to failure (8)
My main problem with this one is grip. I feel I could up my weight but even using straps my grip slips alot
Smith Machine Incline Close Grip Press - 1. 60kg 10 reps
2 & 3 90kg 8 reps
4. 90kg to fail (by this stage I am totally fucked and manage 3!!)
I also try to emphasise on my upper inner chest when i do these, really pushing and sqeezing my pecs at the top.
I also have a leg workout on Thursday and a secondary chest workout which I do on a Friday which incorporates alot of my Wednesday workout but I swap my bench press for incline db press and by incline flye for flat flye.
I have been doing this workout for nearly 3 weeks now and already I have noticed a huge difference in my strenghth, size and definition.
If anywone has any comments please let me know. Im on here to learn and progress.
Thanks guys