Chest bis tris training routine as of today

[jawbreaker1]

CHEST, DELTS AND TRI'S
MONDAY AND THURSDAY

CHEST:
INCLINE BARBELL
135x15
185x15
225x12
250x10
265x6

INCLINE BARBELL
70x12
75x12

WEIGHTED DIPS
bodyweightx 2setsx 15
35lbsx2 setsx15 reps
45lbsx2setsx15reps
90lbsx1setx10 reps
115x1 setx 6-8 reps

HAMMER STRENGTH INCLINE
90 each sidex2 setsx 12-15

DECLINE DUMBELLS
70x1x12-15
75x1x12-15

DECLINE BARBELL
2 sets

DECLINE MACHINE
2 sets to failure

CLOSE GRIP FLAT BENCH
135x12-15

INCLINE CABLE FLYS
2x45lbsx15

FLAT CABLE FLYS
2x45lbsx15


SHOULDERS

MILITARY PRESS

135x12-15x2 sets

NEUTRAL GRIP MACHINE
170x2 setsx12-15

SIDE LATERAL MACHINE
90lbsx2 setsx12-15

BARBELL PULL UP
2setsx135 lbsx12-15

TRICEPS

PALMS DOWN FLAT BAR PULL DOWN
160lbsx2 setsx15

PALMS UP FLAT BAR PULL DOWN
130lbsx2 setsx15

ROPE PULLDOWN
90lbsx2 setsx15

KICKBACKS
15 lbsx2 setsx15



STATS

5'9 198 5% bodyfat
ill post pics....

any critiquing would be appreciated....

ive tried lower volume workouts but I just feel like i need a long workout like this to feel spent. any advice?

 

[jawbreaker1]

and i meant to say delts not bis.....