Critique my chest/tri workout

[bccs]

Monday (heavy)

Flat bench- warmup with 135x8 then 225x8, 275x5, 295x3, 315xfailure(usually 1 or 2 reps), 225xfailure(12-14 reps)

Incline DB- 3 sets of 15 with 70's (biggest my gym has)

Chest dips- BW for 3 sets of 8

flyes- 3 sets of 10 with 45's, I focus on getting a good stretch

Skull crushers- 3 sets of 8 with 105

rope cable push downs- 3 sets to failure

Thursday (light)

Bench- 225 for 3 sets of 10

push-ups- 2 sets to failure


How does this look, any advice is appreciated

 

[Work IN Progress]

Id say you pretty much nailed it. Similar to my workout althouth I cant bench 315 pound even 1 time. Sets and reps are in a pretty good range. I like it. My only critique is that if you are doing 3 sets of 15 with 70s then your body can handle plenty more weight. Try going to the incline bench every other week with a flat bar and bump the weight up.

How come you do all 3 sets of every exercise with the same weight?

 

[MDR]

How come you do all 3 sets of every exercise with the same weight?

Seems like increasing the weight and decreasing the reps might be something to think about.

 

[GFR]

Doing singles every week is retarded, but a great way to rip a muscle.

That said, your second workout (Thursday) is horrible. Better to do reps and very few sets. So 185xmax reps, then some type of incline movement the same....both should be at least 20 reps.

 

[ANIMALHAUS]

How come you do all 3 sets of every exercise with the same weight?

He said that 70lb dumbbells are the biggest his gym has, but for fly's he could switch it up.

 

[Rahl]

Doing singles every week is retarded, but a great way to rip a muscle.

That said, your second workout (Thursday) is horrible. Better to do reps and very few sets. So 185xmax reps, then some type of incline movement the same....both should be at least 20 reps.

I'd have to agree. I would do more in the range of 15-20 reps for your warmup. I wouldn't go so heavy to where you're only getting one rep every week on your heavy day. I would try to stay at a weight that at a minimum you're getting 3. Preferably 5. Once you start getting to 8 reps at that weight then raise it.

I would move to the barbell for your inlines if you can. Maybe use the DBs on your light day since they don't go up high enough.

Does your chest routinely recover working it every 4 days? I do one chest workout 1 week and 2 the following then back to 1 etc. That cycle keeps me from over training and I've had good results that way.

 

[MDR]

Doing singles every week is retarded, but a great way to rip a muscle.

That said, your second workout (Thursday) is horrible. Better to do reps and very few sets. So 185xmax reps, then some type of incline movement the same....both should be at least 20 reps.

Different strokes, I guess. I suppose it depends on your goals. I like fewer sets and more weight (lower reps) because my main concern is building strength and power. I usually stay in the 5-8 rep range except for warm-up sets. I also do little isolation and focus mainly on compound movements. I would not single every week, because of the injury factor.

 

[awhites1]

i do pushups. i drink semen with beer for my post workout to get carbs and protein.

i hate IM and working out. its supergay

 

[pwloiacano]

Try not to do singles every week. Your joints will appreciate that.

If you are trying to build muscle, I would only max out at 1 rep every 4-5 weeks. The other weeks, do about 60-70% of your one rep max and keep the rep range between 4-8
The other suggestion that I have is to switch up every so often and do low inclines first before flat bench. Try to keep the angle around 30 degrees and no more than 45. Your shoulders will tell you if the incline is too high.

I would do no more than about 8 sets of pressing between flats and inclines. Then add one isolation movement of your choice (flyes, pec deck, or cable crossovers) for about 2-3 sets.

About 10-12 sets total. That is more than enough. I also only train chest once per week. Doing it twice may border on overtraining. Proper recovery is the key to gains.

Good luck.

 

[juggernaut]

Doing singles every week is retarded, but a great way to rip a muscle.

That said, your second workout (Thursday) is horrible. Better to do reps and very few sets. So 185xmax reps, then some type of incline movement the same....both should be at least 20 reps.

This.
Plus the volume is fucking retarded.

 

[bccs]

Thanks for all of the input guy, I think I will reduce the volume a bit and stay away from the heavy singles every week

 

[BIGTIME420]

Incline and decline on days you do flat bench helps me get a better pump going in my chest. I also put negatives in there once a week to help me with strength and control.

 

[Flathead]

Thanks for all of the input guy, I think I will reduce the volume a bit and stay away from the heavy singles every week

Stay away from failure sets also.

 

[awhites1]

Thanks for all of the input guy, I think I will reduce the volume a bit and stay away from the heavy singles every week

your welcome. don't forget to touch yourself

 

[juggernaut]

your welcome. don't forget to touch yourself

 

[papaaj]

I might steal that workout for a few months. Hahahahahah.

 

[malfeasance]

Stay away from failure sets also.

Flathead, you mean not train to failure? Why?