Chest, Shoulders and Triceps

Warm up - Bench press 3 x 20, 20 and 10

Bench press: 4 x 5

Cable crossovers: 3 x 5

Seated shoulder press: 4 x 5

Front shoulder raises: 3 x 5

Triceps extension: 4 x 5(without putting the weight down between sets, so the triceps are constantly under tension)

V-Bar pushdowns: 3 x 10

This was an excellent workout but slightly different to normal

How much do you bench press cc?

I train at 170kg (380lbs) Don't know what my 1 rep max is, haven't tried it for ages mate

First day in new gym! Excellent!

Chest, Shoulders and Triceps

Warm up - Chest press machine 3 x 20, 20 and 10

Chest press machine: 4 x 8

Incline press: 4 x 6

Dbell press: 4 x 10

Dbell Flyes: 3 x 10

Standing lat raises: 3 x 10

Shoulder press: 3 x 8

Shrugs: 3 x 20, 20 and 25

Dips: 4 x 10

EZ bar pushdowns: 3 x 15

Rope pushdowns: 3 x 10

Excellent gym, excellent workout!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 6

Machine rows: 4 x 10

T-bar rows: 4 x 10

Rear pulldowns: 4 x 6

Close grip pulldowns: 3 x 8

Dumbell curls: 3 x 10

EZ bar preacher curls: 3 x 8

21's: x 2 sets

Job done, good workout.

pmsl, thats over twice my bodyweight you beast!!!
Do you compete cc?

Not at the moment, but I do have plans for the future

Legs

Warm up - Leg press 2 x 20

Leg press: 4 x 10, 8, 8 and 6

Hack squat: 3 x 10

Leg extension: 4 x 15, 12, 12 and 6

Seated leg curls: 4 x 12, 12, 10 and 8

Could barely walk after this one, what a great workout!

Chest, Biceps and Abs

Warm up - Incline press 2 x 20

Incline press: 4 x 8

Machine bench press: 4 x 8

Machine press(palms facing): 4 x 8

Dumbell flyes: 3 x 8

Cable crossovers: 3 x 8

One arm cable curls: 3 x 15

EZ bar cable curls: 3 x 10, 8 and 6

Rope hammer curls: 3 x 8

Ab pulldowns: 3 x 15

Crunch machine: 3 x to failure

Leg raises: 3 x to failure

What a workout!

Back

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 8

Dumbell row machine: 4 x 8

Close grip pulldowns: 4 x 8

Bent over rows: 3 x 18, 17 and 18

Job done!