Thread: My chest routine... critique it...

Originally Posted by SThirteenTurbo

every four days....

warmup with 45s

depending what im doing for the day i try to choose according...

1st set 80s 5x
2nd set 90s 5x
3rd set 100s 5x
4th set 100s 6x
5th set 85s 5x
6th set 75s 5x

thats it, unless im going heavier like the 110s... then i start off at a higher weight so my body isnt shocked when i try to lift the heavy db...

Where's legs..back...shoulders...arms...etc...

lol right now im doing my chest routine.. haha

DB bench as your only exercise ever is one of the worst choices you could make.
Dead lifts and squats are by far......better and more productive.

Originally Posted by SThirteenTurbo

lol right now im doing my chest routine.. haha

lol i dont ONLY do dumbell bench... what i wanna know is if my DB bench routine is sound... man again..

Originally Posted by SThirteenTurbo

lol i dont ONLY do dumbell bench... what i wanna know is if my DB bench routine is sound... man again..

Again you have only posted one exercise on all your threads......a workout is not one exercise. Post your entire workout if you want any worthwhile opinions.

is that all you do for chest? What do you do for your lats and antagonist muscles? Also, what other exrecises are you using in your routine?

fine ill post my whole routine....

45s warm up (chest)
80s 5x
90s 5x
100s 5x
100s 6x
85s 5x
75s 5x
------------
chest fly machine 3 sets (chest)
45lbs
55lbs
60lbs
-------------
DB shoulder press (shoulders)
45s 10x
50s 10x
60s 6x
shoulder db lateral raises (shoulders)
15s 12x
20s 12x
25s 10x
------------
front 2-DB raise (shoulders)
15 12x
20 10x
------------
front DB raise (shoulders)
25 8x
30 5x
-----------
rear delt raise (shoulders)
15 10x
20 5x
-----------
DB bicep curl (bis)
20s 12x
25s 10x
30s 10x
40s 8x
-----------
ez curl (bis)
2 10lb plates 12x
4 10lb plates 10x
-----------
skull crushers (tris)
2 10lb plates 12x
2 10s 2 5s 10x
4 10lb plates 6x
------------
cable pull downs -rope-( tris)
30lbs 12x
40lbs 10x
50lbs 8x
---------------
wide grip lat pull downs ( back)
100lbs 10x
110lbs 10x
120lbs 8x
130lbs 5x
-------------------
machine rows (back)
1 45 plate each side 10x
45s , 10s 10x
45s, 25s 8x
2 45s 6x
-----------------
depending how i feel i do legs....
machine squats
45lb plates...2... rep until i get tired 3 sets of that....
------------------
decline weighted crunches
holding a 25lb plate
10x
10x
10x
holding a 10lb plate
10x
10x
5x
------------
leg raises for lower abs holding a 10lb plate between my feet
10x
10x
8x
6x
---------------
side to side with 45lb plates....
oblique training....
10x
10x
10x

Originally Posted by SThirteenTurbo

fine ill post my whole routine....

45s warm up (chest)
80s 5x
90s 5x
100s 5x
100s 6x
85s 5x
75s 5x
------------
chest fly machine 3 sets (chest)
45lbs
55lbs
60lbs
-------------
DB shoulder press (shoulders)
45s 10x
50s 10x
60s 6x
shoulder db lateral raises (shoulders)
15s 12x
20s 12x
25s 10x
------------
front 2-DB raise (shoulders)
15 12x
20 10x
------------
front DB raise (shoulders)
25 8x
30 5x
-----------
rear delt raise (shoulders)
15 10x
20 5x
-----------
DB bicep curl (bis)
20s 12x
25s 10x
30s 10x
40s 8x
-----------
ez curl (bis)
2 10lb plates 12x
4 10lb plates 10x
-----------
skull crushers (tris)
2 10lb plates 12x
2 10s 2 5s 10x
4 10lb plates 6x
------------
cable pull downs -rope-( tris)
30lbs 12x
40lbs 10x
50lbs 8x
---------------
wide grip lat pull downs ( back)
100lbs 10x
110lbs 10x
120lbs 8x
130lbs 5x
-------------------
machine rows (back)
1 45 plate each side 10x
45s , 10s 10x
45s, 25s 8x
2 45s 6x
-----------------
depending how i feel i do legs....
machine squats
45lb plates...2... rep until i get tired 3 sets of that....
------------------
decline weighted crunches
holding a 25lb plate
10x
10x
10x
holding a 10lb plate
10x
10x
5x
------------
leg raises for lower abs holding a 10lb plate between my feet
10x
10x
8x
6x
---------------
side to side with 45lb plates....
oblique training....
10x
10x
10x

Way too much for one day..

ive been getting strength increases off this routine...

There is no way you do that whole routine in 1 day. No way, he's gotta be talking about diff days, he just grouped everything together. Please shirteen, tell me you don't do all that in one day.

lol actually i do... maybe i might skip 1 or 2 of them.. but usually im in the gym for 2+ hours....

lol, thats at least 3 hours in the gym if he does all that

lol naw i dont rest that long... but ive been knows to be in the gym for 3 hours once in a while....

That is one of the worst workouts I have seen posted here......except for Kenwoods

hey i never said my whole work out routine was sound... lol i was only asking about my chest haha....

Damn that's alot of shit for one day hommie. Damn man, you don't mess around, I guess keep at it if it works for you.

Originally Posted by SThirteenTurbo

hey i never said my whole work out routine was sound... lol i was only asking about my chest haha....

Training 101

Originally Posted by SThirteenTurbo

lol actually i do... maybe i might skip 1 or 2 of them.. but usually im in the gym for 2+ hours....

Ok man, it's time for you to go look the top of this page and start reading the stickies. You came to the right site for help. Honestly man, you should not be doing all that in 1 day. Read GoPro's p/rr/s, Cowpimp's sticky or IronMan's HIT. I have used Cowpimps routine and made great gains, and now i'm starting IronMan's.

will this affect my bench strength if i change my routine...

if that is honestly your workout then the program will make you bench more because it will keep you from over training and help you peak better on strength days. Also, it will help to balance out your movements which will prevent other muscles from becoming overly dominante, creating better balance and better posisbility for more force out put.

Originally Posted by SThirteenTurbo

will this affect my bench strength if i change my routine...

Yes.....









































It will get stronger.

ill get stronger.... putting up 125dbs stronger???

without going over 150lbs max maybe 160.... and thats my absolute max... i just wanna be super strong and a ripped 160....

I don't understand. If you can press 200 lbs with DBs, why only do 60lbs on the machine flye and 50lbs on the tricep pull downs? You can definitely push further than that considering how you don't really do too many other chest and tri exercises.

And your DB curls are messed too. 40lbs in each hand, then later you do 40lbs combined with the EZ bar?

i get tired from all the main exercises i do... but i do them anyway to further shock the muscles for even further gains.... i do dumbells first because i enjoy doing them.. i do barbell after for bis because i dont like it... i always thought ill gain more strength if i use a DB instead of a barbell....since with db you train more of your smaller muscles... and for the pec flys i was told not to go too heavy because you can injure your shoulders.... so i keep it relatively low....

Originally Posted by Spud

I don't understand. If you can press 200 lbs with DBs, why only do 60lbs on the machine flye and 50lbs on the tricep pull downs? You can definitely push further than that considering how you don't really do too many other chest and tri exercises.

And your DB curls are messed too. 40lbs in each hand, then later you do 40lbs combined with the EZ bar?

I agree...those weights just don't add up...more and more I doubt any of this.

Originally Posted by P-funk

if that is honestly your workout then the program will make you bench more because it will keep you from over training and help you peak better on strength days. Also, it will help to balance out your movements which will prevent other muscles from becoming overly dominante, creating better balance and better posisbility for more force out put.

So, I see the workout posted, I get to the second page, I see a response from P-funk. I eagerly anticipate what it says, then I get this non-sticky worthy response. Probably the most disappointing post ever made here at IM.

and sthirteen, that is a horrible workout, read the stickies.