Thread: Better chest

Originally Posted by tyman502

Hello, here is my chest workout for one day.
Bench: Start off with 45's on and do about 10 reps, then do another set with adding a 10 and doing 10 reps, then i finish off with a 45 and a 20 on each side.

Incline Bench (dumbells): I do three sets all doing 10 reps i start off with 50 then go to 55, then finish with 60.

Decline Bench: I start off with a 45 do 10 reps, second set i add a 10 pd and do 10 reps, then to finish i have a 45 and a 15 on and try 8 reps but do about 6-7.

Flys (machine): I start with 110 and do 5 sets and go up 10 pds every set.

Skull Crushers: Start with a 50 then move to a 55 at the end. I do about 3 sets.

Triceps (Flatbar): I start with 110 and do 5 sets moving up 10 pds every set.

Biceps(differs): Sometimes i do the farmers curl or just use a free bar. Usually do five sets of w/e bicep excersie i am doing.

My problem is i want to gain a little more musscle in this region. I still got a little baby fat on my boobs but they are very hard when i flex them. Any suggestions to my current workout i would greatly appreciate it.

It looks alright really...take out biceps....unless ur really limited in the time you can spend in the gym...if ur looking for gains in size..then limit ur workouts to one or two muscle groups at a time...opposing muscles or muscles that work together. chest/tri back/bi's. If ur really concerned with ur chest growth, you could try putting triceps with shoulders on another day and adding more volume to ur chest routine...maybe finishing with pullovers to tie everything in. Maybe try flies of different angles on different weeks...one week flat flies, next week maybe incline flies. Also try changing rep ranges every 6 to 8 weeks to keep things fresh...maybe get away from 10 rep sets in the next couple of months and try a pyramiding method with varying reps like 8/6/4 or 6/4/2. Also change the order of ur different angled presses...one week start off with decline/incline and put flat last in the rotation....there's lots of different things you can do.

How many sets per exercise, total sets for chest????

As far as a chest-tricep routine goes, that looks just fine. The only thing I might do is alternate the repetition ranges more. Besides that, the volume and intensity seem fairly balanced. I'm making the assumption you do this once per week, which should be adequate at this volume.

As far as losing fat, you need to pay attention to your diet. That's where the biggest improvements are going to come in body composition wise. Check out the diet section here and dive into the stickies to get started.

Just out of curiosity, are you also working out your back and legs? You're going to severely limit your progress if you only work on your chest and arms.

Originally Posted by CowPimp

As far as a chest-tricep routine goes, that looks just fine. The only thing I might do is alternate the repetition ranges more. Besides that, the volume and intensity seem fairly balanced. I'm making the assumption you do this once per week, which should be adequate at this volume.

As far as losing fat, you need to pay attention to your diet. That's where the biggest improvements are going to come in body composition wise. Check out the diet section here and dive into the stickies to get started.

Just out of curiosity, are you also working out your back and legs? You're going to severely limit your progress if you only work on your chest and arms.

So you really think 14 sets of chest and 8 sets of triceps is good???
3 sets of....flat, incline and declene...followed by 5 sets of "Flys (machine)".

How many beers have you had tonight??

Originally Posted by ForemanRules

So you really think 14 sets of chest and 8 sets of triceps is good???
3 sets of....flat, incline and declene...followed by 5 sets of "Flys (machine)".

How many beers have you had tonight??

14 sets for your chest is not that crazy. I would probably do less arm work myself, but he also seems to be using a fairly low intensity of effort the first few sets. Usually, I would probably preach less arm work, but I just try to avoid that argument at this point.

Originally Posted by CowPimp

14 sets for your chest is not that crazy. I would probably do less arm work myself, but he also seems to be using a fairly low intensity of effort the first few sets. Usually, I would probably preach less arm work, but I just try to avoid that argument at this point.

I would say pick 2 of the 3 benching exercises......flatx4 and inclinex4 would be good......flys are fine but drop it down to 3 sets......and no more than 6 sets of triceps......4 would be fine but what the hell

Originally Posted by ForemanRules

I would say pick 2 of the 3 benching exercises......flatx4 and inclinex4 would be good......flys are fine but drop it down to 3 sets......and no more than 6 sets of triceps......4 would be fine but what the hell

That would work too. Heh.

Originally Posted by ForemanRules

I would say pick 2 of the 3 benching exercises......flatx4 and inclinex4 would be good......flys are fine but drop it down to 3 sets......and no more than 6 sets of triceps......4 would be fine but what the hell

Right now, my chest split is....3 sets flat,8/6/4@ 70/80/90%, 3 sets incline, 3 sets decline...cable crossovers 3 sets of 15, 3 sets of flies...either incline or flat, and pullovers @ 3 sets of 15. Not too much is it? Considering I'm on "special" vitamins.

Yes i also do shoulders and legs every other day. Mondays i do chest tuesday shoulders thursday legs and if i work out friday chest and sholders mixed more of just core excersises that day.

Originally Posted by ForemanRules

I would say pick 2 of the 3 benching exercises......flatx4 and inclinex4 would be good......flys are fine but drop it down to 3 sets......and no more than 6 sets of triceps......4 would be fine but what the hell

As much as I hate to do it....I have to agree with Foreman