my routine pretty much derived from Lee Priest when he is in his heyday... now more toward Jay's routine when he first got his title...

hahaha, ok ok, sorry brah, will post later

Neil Hill- Flex Lewis trainer

http://gasparinutrition.co.uk/y3t-training.html

Monday: Chest

Flat barbell bench press- 3 warm ups, 5 sets of 15-12-12-10-10 reps
Incline barbell bench press- 4 sets of 12-11-10-10 reps (alternate with dumbells)
Decline barbell bench press- 4 sets of 12-10-10-10 reps
Flat smith machine reverse grip bench press- 4 sets of 12-12-10-10 reps (alternate with machine)
One arm cable crossover (non stop)- 4 sets per arm, 15-12-12-10 (alternate with dumbells)

Tuesday: Back

T-bar rows- 3 warm ups, 5 sets of 18-16-16-14-14 (alternate with barbell rows)
Lat pulldowns to the front- 5 sets of 16-16-14-14-14
Close grip pulldowns- 4 sets of 12-12-11-11
Cable seated rows- 5 sets of 15-12-12-11-10
Underhand pulldowns- 3 sets of 12-10-10
Underhand barbell rows- 3 sets of 14-12-10 (alternate with dumbell rows)

....kinda lazy to type.. will update tis afternoon...