Heavy Lifting for Heavy Gains!

So, I haven't been around much lately, but thats turning around.  I have been trying to pack on some hard muscle and pounds lately, so im going to run you through a chest and tricep routine I hit the other day that left me screaming like a little kid.

Remember, train to failure and when I say 1 rep, I mean your full blown out MAX!


- Warm Up -
10 push ups
10 sit ups
10 air squats
20 DU's (double unders)

THE WORKOUT
CHEST

in between each set, perform 5 perfect and slow push ups (this goes for every exercise until the workouts complete)
Flat Barbell Bench Press
20-15-12-8-4-2-1-1-1-20

Incline Dumbbell Press
10-8-6-6-4-10

Flat Dumbbell Flyes
12-10-8-8-12

TRICEPS

Parrallel Bar Dips (weighted)
failure-failure-failure-failure

Overhead Dumbbell Extensions
10-8-8-6-6-12

Rope Pushdowns
12-12-10-10-8-6-12

Single Arm Cable Kickbacks (slow and controlled)
15-15-12-12-12

Now me, I usually throw Double Unders in my workout, just to keep my heart going, and to hit a little cardio without zoning out at the wall in front of a miserable treadmill.  So every other exercise, between each set, if your up for some more work, dig deep, push yourself and knock out 40-50 DU's