thanks again for the tips. I am going to do chest today, and will train heavy!
Its going to come as a real shock, hopefully that will work. I always thought the old school training style of heavy weights was outdated. But I will let you guys know how it works out for me.

My workout today will be as follows unless there are any other recommendations.

Bench Press - 8-6-6-5
Incline Dumbell- 8-6-6-5
Dumbell Fly 8-8-8

11 Sets total, much shorter then my current chest routine so I am thinking about adding in biceps.
Barbell Curls- 3 Sets 8-6-6
Alt Dumbel Curls 2 Sets -8-6
Hammer Curls 6-6

Will try the 3-0-1 timing.

Any suggestions? My gym does not have the seated chest press machine, pec deck fly, hammer strengh press. So that is why I normally do more sets on bench and Incline, I used to do aprox 6.

Is this routine fine? I really appreicate all the help I can get. I dont think I ever admitted that training has been my biggest weakness. WIth so many resources out there and various schools of though in regards to training its hard to pick the most effective routine.

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