first and foremost...you're going to need to gain more muscle mass to get more "cuts" like you mentioned. Put on 25-30 more lbs and then "cut".
Chest/Tris/Bis
legs
off
shoulders/back
off
When pressing for chest, always make sure to retract shoulder blades nice and tight get chest high...no huge arch in back is necessary we're not powerlifting here. Keep shoulders on bench as well. Deep breath on the way down....stay tight slow negative and push up explosively..
chest movements Pick 2 out of these ramping up/warming up to 1-2 all out sets to failure. Add maybe one rest pause if using a machine (10-12 sec pause after failure then go at it again)
low incline barbell press/smith low incline press
hammerstrength machine incline/iso flat
dumbbell work incline/flat/decline (higher reps say 8-15 reps for final set)
smith machine low decline/or barbbell
now pick one fly movment (2-3 sets 8-15 reps)
machine flys/
low incline cable flys/
low/flat/decline dumbbell flys
Triceps pick one main pressing movement
close grip bench press off pins (bar should be like 4-5 inches off chest,back tight, chest high, elbows should be close to side and tucked on the way down, push up with flares in the elbows to activate tris more)
smith machine reverse grip bench press
smith machine inhuman close grip bench press
(take bench and set it up so ass is hanging off the end, helps you get better leverage, same setup as CGBP)
Hammerstrength machine dips
now pick one extension/pullover (2-3 sets to failure higher rep area 10-20 rep area, careful with elbows.)
pjr pullovers
larry scott extensions
dead skull crushers/lying tricep extensions as done here (always going behind the head)
http://www.youtube.com/watch?v=c1AZe...&p=E2078BBA6F8 8DC36&playnext=1&playnext_from=PL&index=2
Pressdowns are k the above are better though...if you do pressdowns go with a close grip with elbows tucked
legs
pick 1-2 hamstring exercises
leg curls (6-12 rep area)
stifflegged deadlifts/romanian deadlifts/db sldls (8-15 rep area)
quads (ramp up on one to all out set to 6-10 reps) (Then after a rest do the same exercise or another one and take what you think you can get 10 with and push for 20 reps) ( I would avoid doing 20-reppers with front squats though as your back will get fatigued before legs, unless you do them in the smith machine )
barbell front squats/smith machine front squats
hack squats
leg press
calves (I alternate workout to workout)
seated
standing
shoulders pick one main pressing movement ramp up to 1-2 all out sets 6-12 reps
smith machine behind-the-neck press (ear level)
hammerstrength BHTN press
seated pin press (set pins so bar is like at forehead height)
regular seated shoulder press
smith machine high incline shoulder press
pick one lateral movement
machine laterals
db seated/standing laterals
cable laterals
2-3 sets 10-15 reps
Back width exercise pick 1-2 all out sets 8-15 reps
lat pulldowns (underhanded close grip or pronated)
hammerstrength high rows
rack chinups
machine assisted pullups/chinups
back pick 1-2 rowing/rack deadlift movements (if you did stiff legged deadlifts/Romanian dls on your leg day skip deadlifts as to not wear out your lower back to much)
Ramp up to one all out set of 6-10 reps
Rest then do another all out set to 12-15 reps
yates rows (supinated)
barbell rows
dumbbell rows
t-bar rows (can be done one handed also)
rack deadlifts (pins set right at knee level, just below or slighty above)
seated cable rows
Like last workout for instance I did rack deadlifts at knee level ramped up to 365X6
Then I did seated cable rows with something like 140X15 or something.
That was it for back thickness work.
The rep ranges I mentioned are just a guideline ...you might respond better to higher reps or lower then I mentioned so gauge this ........Focus on getting stronger in those rep ranges....always perfecting technique/form and going for either more reps or weight each session.
