Thread: chest

Post your exact workout

Power

Monday -
Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
Fore Arms - Barbell Reverse Curl…3 x 4-6
- Dumbell wrist curl…3 x 4-6


Tuesday -
Quads / Hams / Calves
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Abs - Hanging Weighted Straight Leg Raise...3 x 8-10
- Weighted Crunch...3 x 8-10


Wednesday - Day Off

Thursday -
Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs…3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs - Hanging Weighted Straight Leg Raise...3 x 8-10
- Weighted Crunch...3 x 8-10


Friday -
Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing…3 x 4-6
- Leg Calf Raise...3 x 4 - 6
- Seated Calf Raise...2 x 4-6


Weekend - Off

Rep Range

Monday -
Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Fore Arms - Barbell wrist curl…3 x 6-8
- Barbell Reverse Curl…3 x 6-8


Tuesday -
Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Abs - Incline Hip/Knee Raise...2 x 16-20
- Lying Straight Leg Raise...2 x 13-15
- Weighted full sit up...2 x 10-12

Wednesday - Day Off

Thursday -
Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up…3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs - Incline Hip/Knee Raise...2 x 16-20
- Lying Straight Leg Raise...2 x 13-15
- Weighted full sit up...2 x 10-12


Friday -
Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6


Weekend Off

Shock

Monday -
Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Fore Arms - Barbell wrist curl/reverse barbell wrist curt superset…1-2 x 6-8

Tuesday -
Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1- 2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
- Weighted incline sit-up...1 x 10-12, drop, 6-8 more

Wednesday - Day Off

Thursday -
Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
- Weighted incline sit-up...1 x 10-12, drop, 6-8 more


Friday
Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional

thanks foreman

Post a picture of your chest. I swear that most people who say they need bigger arms or chest don't. It's funny how virtually everyone is looking for a way to increase chest and arm size, but the vast majority of lifters out there are far from underveloped in these areas.

Beyond that, you could always just try increasing the volume of your chest workout a little bit. Just make sure to add in some extra rowing to balance it out.

If you actually do need mass on your chest, the likelihood is that you just need to develop overall chest mass as opposed to additional mass on the clavicular head in particular.

Originally Posted by CowPimp

Post a picture of your chest. I swear that most people who say they need bigger arms or chest don't. It's funny how virtually everyone is looking for a way to increase chest and arm size, but the vast majority of lifters out there are far from underveloped in these areas.

Beyond that, you could always just try increasing the volume of your chest workout a little bit. Just make sure to add in some extra rowing to balance it out.

If you actually do need mass on your chest, the likelihood is that you just need to develop overall chest mass as opposed to additional mass on the clavicular head in particular.

thanks for the advice my chest is reasonable it would just be good to develop it more.

really i was just think about ways to put more pressure on my chest durring my workout.

i think gopro has covered most bases in his routine, but id like to develope my chest more

for me...slow negatives does wonders for the chest. Still having trouble with upper pecs though, declines doesn't make much of a difference as documented.

Originally Posted by viet_jon

Still having trouble with upper pecs though, declines doesn't make much of a difference as documented.

You might want to try inclines then...

Train for hypertrophy and don't go to failure.

Originally Posted by BigDyl

Train for hypertrophy and don't go to failure.

gopro says his p/rr/s is for hypertrophy and u should go to failure

inject youself with urin samples.

eating is for hypertrophy.

Originally Posted by kenwood

inject youself with urin samples.

ye mate i might cause ur mum says she out of incontinence pants so there plenty floating around

Originally Posted by Richie1888

ye mate i might cause ur mum says she out of incontinence pants so there plenty floating around

lawl x 1000

please guys i appreciate the help

Originally Posted by kenwood

dont worry mate it was just a joke

Originally Posted by Richie1888

please guys i appreciate the help

eat more food if you want more hypertrophy. you can train until you are blue in the face but unless you are eating enough to grow, all that trainind wont amount to much.

eat 3500-4000cals eat like a horse well work ur way up to that many cals.

Originally Posted by Richie1888

gopro says his p/rr/s is for hypertrophy and u should go to failure

That is his opinion