Triceps

Close grip bench press: 1 x 15, 2 x 10, 2 x 8, 1 x 6

Rope pushdowns: 1 x 15, 2 x 10, 2 x 8

Triceps extentions: 1 x 15, 2 x 10, 2 x 8

Triceps kick backs: 2 x 10, 2 x 8

Awesome pump!

Back

Deadlifts: 1 x 15, 1 x 10, 2 x 8 and 2 x 6

Bent over rows: 2 x 10, 2 x 8

T-bar rows: 1 x 10, 2 x 8 and 1 x 6

Lat pulldowns: 1 x 10 and 2 x 8

This is a really good workout, But painfull, lol

Right, started a new program today, It's a 3 day split full body workout.
So lets see how it goes!

Warm up for a few minutes then:

Abs:
Flat leg raises: 2 x maximum
Crunches: 2 x maximum
Side bends: 2 x 15

Press behind neck: 3 x 10
Squats: 3 x 12
Flat bench press: 3 x 10
Lat pulldowns: 3 x 12
Close grip bench press: 3 x 10
Barbell curls: 3 x 10
Bench dips(feet raised): 3 x 12

I was actually very surprised at how much this took out of me!
Felt like jelly when I'd finished!

Not fully recovered from last workout so slightly abbreviated routine!

Press behind neck: 3 x 10
Deadlifts (Partial): 3 x 8
Flat bench press: 3 x 10
Lat pulldowns: 3 x 12
Close grip bench press: 3 x 10
Barbell curls: 3 x 10

Job done and knackered!

Back on the Dorian Yates HIT program!

Chest and Biceps

Rotator Cuff warm-up: 2 x 12

Decline Bench Press: Warm up - 2 x 10 - 12
Working Set - 1 x 8 to failure

Incline Dbell Press: Warm up - 1 x 12
Working set - 1 x 8 to failure

Flat flyes: Warm up - 1 x 12
Working set - 1 x 7 to failure

Concentration Curls: Warm up - 1 x 12
Working set - 1 x 8 to failure

Barbell curls: 1 x 8 to failure

Thats it, job done!

Back

Dbell Pullovers: Warm-up - 2 x 12
Working set - 1 x 8 to failure

Close grip pulldowns: Warm-up - 1 x 10
Working set - 1 x 7 to failure

One arm dbell row: Warm-up - 1 x 12
Working set - 1 x 10 to failure

Wide grip cable rows: Warm-up - 1 x 12
Working set - 1 x 10 to failure

Deadlifts: Warm-up - 1 x 8
Working set - 1 x 5 to total failure.

That was an excellent workout! Pumps like you wouldn't believe!

Now, 2 days off to be fresh for Shoulders and Triceps on Monday.

bro, your log is most viewed here, my congrats!

Thanks bro, I didn't realize that!
I hope people find it helpfull and can learn from it

Shoulders and Triceps

Dbell press: Warm-up - 1 x 10 - 12
Working set: 1 x 9 to failure

Side laterals: Warm-up - 1 x 10 - 12
Working set: 1 x 9 to failure + 2 negs

Low cable laterals: 1 x 8 to failure

Bent over laterals: Warm-up - 1 x 10 - 12
Working set: 1 x 10 to failure

Triceps pushdowns: Warm-up - 1 x 10 - 12
Working set: 1 x 7 to failure

Triceps dbell extentions: Warm-up - 1 x 10 - 12
Working set: 1 x 11 to failure

Triceps EZ bar press: Warm-up - 1 x 10 - 12
Working set: 1 x 6 to failure

Great workout, love this system!

Legs

Leg extentions: warm-up 2 x 12
Working set - 1 x 8 to failure

Leg press: warm-up 1 x 12
Working set - 1 x 7 to failure

Hack squats: warm-up 1 x 12
Working set - 1 x 8 to failure

Seated leg curls: warm-up 1 x 12
Working set - 1 x 7 to failure

Stiff leg deadlifts: warm-p 1 x 12
Working set - 1 x 8 to failure

Calf press: 2 x 12 to failure.