[Cornish_Celt]

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!

[Cornish_Celt]

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

[Cornish_Celt]

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!

[Cornish_Celt]

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!

[Cornish_Celt]

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!

[Cornish_Celt]

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.

[mr.bean]

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

[Cornish_Celt]

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

[Cornish_Celt]

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!

[Cornish_Celt]

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.