Saw that I forgot to post yesterdays workout. So here it is:
Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Try to increase weight each set, but not by much.
Incline Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Same as above.
Dumbbell Flyes superset with Dumbbell Pullovers - 7 sets (30/5/5/5/5/5/5 for both). Minimal rest in between the two exercises.
Wide Grip Pull Ups - 4 sets (each set to failure).
Standing Bent Over Dumbbell Rows superset with T-Bar Rows - 7 sets (30/5/5/5/5/5/5/5 for both). Go heavy, and stick a bar in the corner for the T-bar rows - no machines!
Hanging Leg Raises - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King