DAY A:
Chest:
Flat bench press (Pyramids down to 2 reps)
Decline bench press (Pyramids down to 2 reps)
Barbell Bench press (heavyweight 8 reps 3 sets)
Barbell Bench press decline (heavyweight 8 reps 3 sets)
Barbell Bench press incline (heavyweight 8 reps 3 sets)
Barbell Flys (heavyweight 8 reps 3 sets)
Barbell Flys incline (heavyweight 8 reps 3 sets)
Barbell Flys Decline (heavyweight 8 reps 3 sets)
Cable cross over (pyramids up and down)
Cable Straight down (pyramids up and down)

Back:
Pull downs (pyramid)
Rows (pyramid)
Rope Rows
Reverse flys (3 set heavy weight 8 rep)
Dumbbell rows (3 set heavy weight 8 rep)
Cardio:
15min on eliptical and 5 min of vigorous abs
Run 1 mile and do vigorous abs for 5min
ALL OF THE BACK DO 2 TIMES

DAY B:
Bicep:
Dumbell curls (3 set 10 rep each arm)
Seated dumbell curls (3 set 10 rep each arm)
Isolated seated curls (3 set 10 rep each arm)
EZ bar(3 set 10 rep each arm)
1 armed cable curls(3 set 10 rep each arm and drop set)
2 armed cable curls(3 set 10 rep each arm and drop set)
Red Band untill failure (3 set)
21's use the benching bar(3 set)

Tricep:
Tricep Pull down (3 set 10 rep and drop set)
Cable tricep pull down (3 set 10 rep and drop set)
Skull crusher (3 set 8 rep heavy weight)
Dumbell Rows (3 set 8 rep heavy weight)
Diamond push ups (10 reps as many sets as possible)

This will make you huge. It is about a 3 hour work out per day and if you really push yourself it will work. Make sure you take protein every time you lift and make sure you only take off one day. (sunday) Dont worry about how much weight you are doing as long as you are having alot of trouble with the last cople of reps each set. Have your partner spot you and slowly help you up if you cant do it. You must keep pushing, this works you the best.

I started this plan at the begining of summer. At that point i maxed out benching at 140 and curling at 75 (ez bar).

I now can bench 245 and i can curl 120.

If you show dedication then you will get the results you want.

Tell me if you like it!