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It varies I dont stay on the same workout for more than 8-10 weeks. At certain times I'll do a chest/tri workout other times I'll do Chest/bi workout (so I can lift and truly focus on tri's with heavy weight), and other times just chest by itself.
My favorite heavy chest workout is
Warm up 50 pushups
Inline Bench 8 reps, 8 reps, (move up in weight) 6, 4, 2 (75% of max), 2, 6
Flat Dumbell press 3 sets of 8
Weighted dips 3 x 8
Cable flys 2 x 15 moderate to light weight with slow contractions squeezing at the top
But this changes for muscle confusion
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To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking
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