This is my workout program on monday morning i used to work shoulders(7 laps of pushing ups in front/5 laps in back of 8-20 reps with the 45-100kg bars.So i use the two hands together.After i do 5 laps with 2 free weights to make lats by pulling up in front of the head and in the left/right positions of 20-38kg/10-18reps with every hand.I finish with 8 laps of 15-30reps/left and right weight of 40-80kg).In the evening i used to work arms by making curls 30-60kg bars with 2 hands together 10 laps of 15-10reps ,for free weights i make 8 laps with 25-45kg/8-15reps.On tuesday evening i work the legs(8 laps of squat of 8-25reps/50-200kg,squat with one leg 4 laps of 10-18reps/45-90kg,5 laps of legging in front/5 laps of leg curls,i finish with 5 laps of low back)i used to make 30-45reps because that make me feel too much pain .On wednesday morning i work the chest(flat bench 8 laps of 3-12reps/with 52-200kg bars with two hands together,6laps of slopping bench up/down 3-15reps of 160kg and 5 laps of others like dips,pec-dek and pomps of 15-30reps,after that i feel too much pain inside my chest.I used to finish to work my chest with an iron bar that is very light for me(40kg) by doing 60-100reps after doing this i push my 2 hands back to release my chest.evening i work triceps 10laps over the head of 45-80kg bar with two hands together/8-15reps,8laps flat bench with 45-60kg bar/12-15reps,3 laps of kick backs with free weights of 12-18kg left/right hands of 12-20reps,4 laps of dips of 12-20reps by adding 30-50kg on the legs.I have seen that when i work my triceps by pushing weights over the head my arms still bulking than other movements.Thirsday morning i work the middle back by making 15laps of creeping wall iron bar/10-15reps,12 laps of rowing bar with two hands together of 50-160kg/6-15reps,bird mvt 4 laps of 15-30kg/12-20reps,pull ups under the neck 3 laps of 10-15reps/45-60kg,pull down on machine by drawing the bar to reach the legs 3 laps of 10-15reps/60-100kg,over the head on the same machine 3 laps of 3-12reps/100-180kg,sometimes i prefer to continue to work my middle back with 4 laps of rowing by using one weight with each hand,80-120kg(4-12)reps.I used to work the rowing the and evening,after working the rowing in the evening i work the curls 12laps of an iron bar of 45kg by doing 12-15reps i can feel my middle back with too much pain and my arms as well.I used to relax the muscles that i have worked to feel less pain when i will go to the the gym the next day,secondly it's to make the muscles to become strongers and bolkiers than before that make me grow up very fast in my workout .I just want to remind you that i used to finish the work of my back by using a light weight on rowing so ican do 50-70reps with 48kg .On friday morning i do the deadlift that means the uprising iron bar from the ground 5laps of 100-250kg/2-12reps after i make many laps of abs to dry my belly.I used to reach 300kg when i got much money to eat for deadlift.On saturday i used to run in the morning by doing 30mn.In the evening,i breathe very deeply and slowly when i am sitting on a chair by bomping my chest with the two arms on the chair so i inspire the air into my lungs by puting my mouth near the chest and i reject after the air by pushing my head back(25mn)i can't do this everyweek .I used to do this exercise to become too much dry.But before doing this,i first of all work my waist with an iron bar of 45-60kg when i am sitting on the bench,the iron bar is on the back of my neck,on my shoulders with my arms on it so i can turn my body to the left/right side by making 3 laps of 30-45reps;this mvt is very important to make the middle back to appear fine you have to turn the body until reach the waist pain.I can continue by working my back with my belly on the bench so that the hands are on the back of the head in the same time the feet are stopped on the bench i can begin to move my body up/down with my forehead in front of the ground 3 laps of 12-20 reps with a weight of 25kg,that give me a wonderful back.The lesson that i want to teach to some bodybuilders in bodybuilding it's to work too much back,the whole back and the laps(steams) to become greats champions,to become dry as possible as they think.Watch out to be assist by someone when doing heavy duty because it is very important.