[GreeneGorilla]

When is was on my last cycle I kept gettin the feeling I was overtraining but only in the gym for 45 minutes with a very short rest in between sets my spread goes like this. Bench 3*10...incline flys 3*10 decline flys 3*10...flat bench flys 3*10...then I would do dumb presses incline and decline 3*10 I would walk out with a huge pump and gained 18 lbs runnin this workout on chest days but still didn't think I was growing at maximum potential

[Cornish_Celt]

That to me sounds way too much! I personally would cut that lot down to this:

Incline bench press: 2 x 10 warm up
working set 1 x 8 failure

Decline bench press: 1 x 10 warm up
working set 1 x 8 failure

Incline flyes: 1 x 10 warm up
working set 1 x 8 failure

Cable crossovers: 1 x 12 failure

This is a form of HIT, Each rep should be performed slowly with a ratio of 4 seconds up, 4 seconds down with a good sqeeze at full contraction. all exercises must be done to a full contraction.
Rest only until you have caught your breath.
This is a high intensity workout and if done correctly can bring amazing results but only when performed correctly!

[GreeneGorilla]

Alright thanks CC thats a nice routine ...wont hurt to try right?

[Cornish_Celt]

No mate it won't hurt to try, when performed correctly you will be surprised at the results, the whole program is excellent and i would recommend it to anyone who trains!
To learn more about it, read "Heavy Duty" by Mike Mentzer or watch the Dorian Yates "Blood and Guts" DVD.
It's well worth it!