Critique the exercises I do for chest and tris

[MakeItMethylated]

Flat bench press 1 warm up set 3-4 working sets

Incline bench press 1 warmup set 3 working

Pec deck machine 1 warm up 3 working sets

Two hand overhead dumbbell extension 1 warm up set 3 working sets

Close grip bench press 1 warmup 3 working sets


I think it's pretty decent what do you guys think?

 

[ANIMALHAUS]

Not enough chest, IMO. Maybe make your flat, incline and pec dec flys a full 4 sets each, NOT including your warm up.

 

[pieguy]

Depends on your training capacity and experience level. Are you new to training or do you have a solid foundation already? Most people think they're intermediates when they're actually beginners.

If you're just starting out, yeah, you can make progress, especially if you're working on gaining some solid strength with that routine. If you've been in the game a while and you're looking for size, i'd recommend adding some dips or hammer strength. I dislike chest+triceps personally because I feel chest needs its own day, but that doesn't mean it can't or won't work. Rope push-downs are another good tricep exercise that should never be overlooked.

 

[MakeItMethylated]

Depends on your training capacity and experience level. Are you new to training or do you have a solid foundation already? Most people think they're intermediates when they're actually beginners.

If you're just starting out, yeah, you can make progress, especially if you're working on gaining some solid strength with that routine. If you've been in the game a while and you're looking for size, i'd recommend adding some dips or hammer strength. I dislike chest+triceps personally because I feel chest needs its own day, but that doesn't mean it can't or won't work. Rope push-downs are another good tricep exercise that should never be overlooked.

1 and a half years experience

Is that beginner or intermediate?

 

[MakeItMethylated]

Not enough chest, IMO. Maybe make your flat, incline and pec dec flys a full 4 sets each, NOT including your warm up.

Good tip thanks

 

[banker23]

Not enough chest, IMO. Maybe make your flat, incline and pec dec flys a full 4 sets each, NOT including your warm up.

Agreed. you want at least 5 working sets (2 heavy warmups and three heaviest sets in the 4-6 rep rsnge) on the bench press. You can probably skip light warmups on the other exercises (since you should already be warmed up by then) and go right into a working set though not at max weight on the first.

I don't know anything about pec pecs so I can't comment but be sure to work in dips for chest and triceps though I do these on my "light" chest/back day. Also, dumbbell pullovers have been awesome for my chest development so I would work these in on a "light" chest day also. There should be enough volume in flat bench, incline bench, and flies (alternating dumbbells and cables every week) to thouroughly burn out with just those three exercises (superset with back rows and pullups for total upper body pump and great workout)

p.s. If you are lifting around 300 lbs. on your working sets you will more than likely need more than 1 warmup set. I warm up with just the bar, then 140, then 190, then 240, then my working sets are 280, 300, 320. Then I come back down so it's a huge amount of volume on "heavy" chest/back day. I start supersetting back exercises with every chest exercise as soon as I start dropping the weight.

 

[ckcrown84]

Heavy,
I think the amount of sets you do should be in accordance to the amount you work per set. I can do 3-4 "working" sets of 315 and feel nothing. But, I can also do 3-4 sets and have a real nice tight feeling. Depending on how hard and how far I push myself. SO keep that in mind when judging how many sets you do.
3-4 working sets can be plenty for flat. But, that also depends on the weight load and how hard you are pushing yourself each set.
That being said, it boils down to honestly with yourself. You may wanna keep it at 3 or you may need to up it to 6.
I wouldn't recommend doing more than 10 sets (of flat + incline combined)
So 4 flat, and 4 incline. GTG, then go do some isolation exercises

Triceps:
I refuse to do a tricep workout on bench day. Triceps are involved in bench press, if you push yourself and grind away at that weight your tricps should get nice and tight.
To complete a chest workout and then go work your triceps you will, obviously, be able to move less weight for less reps than if you do triceps a few days later. That being said, move your triceps to at least 3 days later. Then blast them bad boys.
Personally it hurts my shoulders doing dumbbell extensions. I can't use enough weight to really work my triceps. But, to each his own. I think of triceps like this:
3-4 sets HEAVY, REAL HEAVY. To do that I recommend skull crushers. Plus the idea of that bar smashing your skull will motivate you to get up more. I use the striaght bar (same one you do bench with) and do 135+lbs
Next I do 3-4 sets of medium weight, cable pulldowns. Do some reps. If you were doing 5ish reps with the heavy skull crushers do 10-12 reps with the pulldowns (or pushdowns, or whatever you prefer to call them)

p.s. if you wanna do close grip to blast your triceps, try doing them in a smith machine. Limit your range of motion so you don't really hit your chest too much.

Flat bench press 1 warm up set 3-4 working sets
Incline bench press 1 warmup set 3 working
Pec deck machine 1 warm up 3 working sets
Two hand overhead dumbbell extension 1 warm up set 3 working sets
Close grip bench press 1 warmup 3 working sets
I think it's pretty decent what do you guys think?

 

[MakeItMethylated]

Heavy,
I think the amount of sets you do should be in accordance to the amount you work per set. I can do 3-4 "working" sets of 315 and feel nothing. But, I can also do 3-4 sets and have a real nice tight feeling. Depending on how hard and how far I push myself. SO keep that in mind when judging how many sets you do.
3-4 working sets can be plenty for flat. But, that also depends on the weight load and how hard you are pushing yourself each set.
That being said, it boils down to honestly with yourself. You may wanna keep it at 3 or you may need to up it to 6.
I wouldn't recommend doing more than 10 sets (of flat + incline combined)
So 4 flat, and 4 incline. GTG, then go do some isolation exercises

Triceps:
I refuse to do a tricep workout on bench day. Triceps are involved in bench press, if you push yourself and grind away at that weight your tricps should get nice and tight.
To complete a chest workout and then go work your triceps you will, obviously, be able to move less weight for less reps than if you do triceps a few days later. That being said, move your triceps to at least 3 days later. Then blast them bad boys.
Personally it hurts my shoulders doing dumbbell extensions. I can't use enough weight to really work my triceps. But, to each his own. I think of triceps like this:
3-4 sets HEAVY, REAL HEAVY. To do that I recommend skull crushers. Plus the idea of that bar smashing your skull will motivate you to get up more. I use the striaght bar (same one you do bench with) and do 135+lbs
Next I do 3-4 sets of medium weight, cable pulldowns. Do some reps. If you were doing 5ish reps with the heavy skull crushers do 10-12 reps with the pulldowns (or pushdowns, or whatever you prefer to call them)

p.s. if you wanna do close grip to blast your triceps, try doing them in a smith machine. Limit your range of motion so you don't really hit your chest too much.

Great post bro

Helps out a lot

I'm gonna go with the 4 flat 4 incline sounds good

I always make sure I Feel it and sometimes I do a burnout set with a light weight which I heard helps

I have been thinking about a triceps day

That would put me in the gym 5 days a week and use the weekend to rest

I'll try close grip in the smith machine did them a. While back

I love skull crushers

There is too many different exercises for triceps it's hard to choose

Thanks bro

 

[ckcrown84]

Agreed. A lot of options. I keep it basic.
I do triceps also on shoulder day. I don't move anywhere near enough weight on shoulder day to burn out my triceps. So I throw them in then.

Skull crushers are the shit.
Today is my chest day. I will be doing this (approximately) today.
225lbs warmup
225lbs warmup
315lbs 1 set - 3-4 reps (mental preparation. Helps me, if I go straight from 225 to 340 I just don't get a nice lift in)
340lbs (working set) 3 sets. 1 rep below failure each set--kinda go with my subjective feeling)
then Smith machine incline (3-4 sets for reps 225lbs) then some isolation.

rest 5 mins, then I blast them pesky biceps.

Well I am off to the gym, lemme know how it goes. Probably gonna record my 340 reps today. that is how I keep track of my shit and help to motivate others

 

[MakeItMethylated]

Agreed. A lot of options. I keep it basic.
I do triceps also on shoulder day. I don't move anywhere near enough weight on shoulder day to burn out my triceps. So I throw them in then.

Skull crushers are the shit.
Today is my chest day. I will be doing this (approximately) today.
225lbs warmup
225lbs warmup
315lbs 1 set - 3-4 reps (mental preparation. Helps me, if I go straight from 225 to 340 I just don't get a nice lift in)
340lbs (working set) 3 sets. 1 rep below failure each set--kinda go with my subjective feeling)
then Smith machine incline (3-4 sets for reps 225lbs) then some isolation.

rest 5 mins, then I blast them pesky biceps.

Well I am off to the gym, lemme know how it goes. Probably gonna record my 340 reps today. that is how I keep track of my shit and help to motivate others

That's a great idea to throw triceps in with shoulder day

You do bicep exercises on chest day?
I have a back/bi day I don't know which is better to do.

I'm gonna change my routine up a bit
With your added comments

Thanks

 

[juggernaut]

I'm thinking this:
first compound set 5x5 or 4x6
second compound exercise 3x8
third, isolation exercise, 3x12

Hits all the rep ranges, and doesnt get stale.
Also, instead of triceps, why not do back and load triceps with a major part that isnt worked that day? ie, quads or hams?

 

[TJTJ]

Flat bench press 1 warm up set 3-4 working sets

Incline bench press 1 warmup set 3 working

Pec deck machine 1 warm up 3 working sets

Two hand overhead dumbbell extension 1 warm up set 3 working sets

Close grip bench press 1 warmup 3 working sets


I think it's pretty decent what do you guys think?

How many reps are you hitting? IMO You're incorporating your anterior deltoids too much with those sets. You need moar decline bench.

And what every happened to good'ol push ups? Narrow, Diamond press(my fav) really works the median line of the chest and tri's

Im not a fan of incline bench (not to say I dont do them) because of a couple of reasons. One the bench is stuck at 45 angle. Two, again too much front delts/shoulder load. I'd rather do incline dumbbell 30 angle press or flies.

 

[MakeItMethylated]

I am hitting no more than 10 reps
Today it was like this

I'm not that strong

Flat bench press
45x20 bar warmup
135x8
145x10
165x5
Burnout set bar x 25

Incline bench
135 x 4
155x5
160x5

Pec dec fly
70x12
100x8
115x8

 

[banker23]

I am hitting no more than 10 reps
Today it was like this

I'm not that strong

Flat bench press
45x20 bar warmup
135x8
145x10
165x5
Burnout set bar x 25

Incline bench
135 x 4
155x5
160x5

Pec dec fly
70x12
100x8
115x8

I don't know now that you post your numbers...you maybe need to cut out all the high rep warmups and burnouts and implement a strict 5x5 program to dial your strength up as high as you can. Once you plateau using a 5x5 then maybe look for a way to change it up:

http://www.trainingdimensions.net/tdArticles/Reg Park.pdf

This is the classic 5x5 program that Reg Park used and Arnold borrowed heavily from it. It's simple and it works.

Trying to develop a plan around specific body parts (chest and tris) at this point in your development is pointless. Once you've raised your overall strength and mass, then you might want body part specific stuff for lagging areas.

Squats and deadlifts should be first priority. Everything else will fall into place.

 

[bjg]

Flat bench press 1 warm up set 3-4 working sets

Incline bench press 1 warmup set 3 working

Pec deck machine 1 warm up 3 working sets

Two hand overhead dumbbell extension 1 warm up set 3 working sets

Close grip bench press 1 warmup 3 working sets


I think it's pretty decent what do you guys think?

here is a monster chest triceps workout:
1-first don't rest more than 45 sec between sets until you finish chest take 2 minutes rest then start triceps (same45 sec rest max between sets)
2- use weight to do maximum 8-10 reps for chest and 6-8 for triceps
warm up with 3 sets of light weight bench press and 2 sets of dumbel flies.
- 4 sets flat bench
- 3 sets inclined bench
- 3 sets decline dumbell press or 3 sets of dips
- 3 sets flies or pec deck machine

then move to triceps:
4sets close grip bench superset each with triceps pull down
3 sets skull crushers
2 sets reverse grip triceps cable pull down
2 sets triceps pull down with rope
the whole thing should not take you more than 1 hour

 

[TJTJ]

... cut out all the high rep warmups...

8-10reps is enough for a warm up imo. And keep it light. Just to wake up those nerves, joints, blood vessels and muscles up by letting them know something is about to go down.

I personally like burnouts. I fucking love the burn. Shit hurts so much! A great way to force the body to compensate and adapt. By pushing your mind past what your muscle thought it can do.

What are your goals? Stats?

Have you looked in to super sets and drop sets? I'd say to check out giant sets and triple drop sets too but you aren't ready for those. They not only force growth but improve your heart and lung strength and endurance.

If you want strong muscles, you need a strong heart too. Its a muscle too, duh

 

[MakeItMethylated]

8-10reps is enough for a warm up imo. And keep it light. Just to wake up those nerves, joints, blood vessels and muscles up by letting them know something is about to go down.

I personally like burnouts. I fucking love the burn. Shit hurts so much! A great way to force the body to compensate and adapt. By pushing your mind past what your muscle thought it can do.

What are your goals? Stats?

Have you looked in to super sets and drop sets? I'd say to check out giant sets and triple drop sets too but you aren't ready for those. They not only force growth but improve your heart and lung strength and endurance.

If you want strong muscles, you need a strong heart too. Its a muscle too, duh

Goals right now
225 bench at least 1 time
400 pound deadlift
250 pound squat

I'm 5'6
21 years old
137 pounds

Trying to get up to 150-160 by summer

Have messed around with super sets and drop sets in the past

 

[ckcrown84]

Yes Biceps on chest day. I am essentially pairing a large muscle group with a small muscle group. Plus it does not take much to work your biceps--they are small. And you chest routine doesn't really impact your biceps.
However, doing biceps on chest day is tricky. Because if you do back on Tuesday (like i do) then your biceps can be fatigued and you can incorporate your biceps in a lot of back exercises (which is the logic some lifters use that don't do straight bicep exercises).
However, chest and biceps has served me well thus far. But, when I do back tomorrow my biceps get a vicious blood flow and sometimes cramp, like when I do close grip pulldowns. But, other than that I am alright. Another exercise that would kill your bi's is bend over rows with palms facing you (I don't do those).
Not saying my method is perfect, just works well for me.

That's a great idea to throw triceps in with shoulder day

You do bicep exercises on chest day?
I have a back/bi day I don't know which is better to do.

I'm gonna change my routine up a bit
With your added comments

Thanks

 

[TJTJ]

Deadlift, Squat, and Bench. you know the drill.


Good luck broseph

 

[bjg]

Goals right now
225 bench at least 1 time
400 pound deadlift
250 pound squat

I'm 5'6
21 years old
137 pounds

Trying to get up to 150-160 by summer

Have messed around with super sets and drop sets in the past

you re still young you will gain weight naturally as you grow older until 25, your bones will be heavier and your muscles denser. your ideal weight should be 160 but you have time for that it is dangerous to get that weight by the summer...you don't want to put on some fat. grow muscle mass slowly it is better.. let your body naturally grow slowly. focus on your weightlifting not on your weight.
and again your strength will progress faster beyond 22-23 years old.

Chest triceps on the same day is good because you give time to your triceps to recover.
you can do monday: chest and biceps same day on one condition that you don't do back the next day. then tuesday:do legs , then wednesday: shoulders triceps ( by that time triceps has recovered from chest and benching) , then thursday: back. Friday rest. Saturday: legs again or cardio
the important part is to give each muscle group time to recover remembering that back will work your biceps and chest your triceps.

 

[juggernaut]

you re still young you will gain weight naturally as you grow older until 25, your bones will be heavier and your muscles denser. your ideal weight should be 160 but you have time for that it is dangerous to get that weight by the summer...you don't want to put on some fat. grow muscle mass slowly it is better.. let your body naturally grow slowly. focus on your weightlifting not on your weight.
and again your strength will progress faster beyond 22-23 years old.

Chest triceps on the same day is good because you give time to your triceps to recover.
you can do monday: chest and biceps same day on one condition that you don't do back the next day. then tuesday:do legs , then wednesday: shoulders triceps ( by that time triceps has recovered from chest and benching) , then thursday: back. Friday rest. Saturday: legs again or cardio
the important part is to give each muscle group time to recover remembering that back will work your biceps and chest your triceps.

Why so many days of training? Also, why would he not want to add the slightest amount of body fat, especially if mass is his goal? Where did you get this number for his ideal weight?

 

[juggernaut]

Goals right now
225 bench at least 1 time
400 pound deadlift
250 pound squat

I'm 5'6
21 years old
137 pounds

Trying to get up to 150-160 by summer

Have messed around with super sets and drop sets in the past

do you know what your lean mass to body fat percentage is?

 

[MakeItMethylated]

do you know what your lean mass to body fat percentage is?

Well I am 10 percent body fat or under

Some site says 111 pound lean body weight

I can post a pic if that helps

 

[bjg]

Why so many days of training? Also, why would he not want to add the slightest amount of body fat, especially if mass is his goal? Where did you get this number for his ideal weight?

he will add some fat.... but he should not focus on increasing his weight so not to add TOO MUCH fat with it.
160 is approx within the range of ideal weight he must be in it is not a definite number but according to his height 160-170 should be fine.

 

[juggernaut]

he will add some fat.... but he should not focus on increasing his weight so not to add TOO MUCH fat with it.

Excuse me...what? I have no idea what this means. The purpose of building mass in general is to gain muscle, but a bit of fat is acceptable. How can he not add a number?

160 is approx within the range of ideal weight he must be in it is not a definite number but according to his height 160-170 should be fine.

A friend of mine is 5'3" and weighs 170 in his offseason, but 155 on his cut. Where did you get this number from?

Heavyhitter, check your private messages.

 

[MakeItMethylated]

Excuse me...what? I have no idea what this means. The purpose of building mass in general is to gain muscle, but a bit of fat is acceptable. How can he not add a number?

A friend of mine is 5'3" and weighs 170 in his offseason, but 155 on his cut. Where did you get this number from?

Heavyhitter, check your private messages.

Guesstimate bf %?

I'll message u with every thing soon juggernaut

 

[juggernaut]

I'd put you at 8-10% from that photo.

 

[MakeItMethylated]

I'd put you at 8-10% from that photo.

That's what I was thinking definitely not 5 percent like the machine at the gym told me!

 

[bjg]

Excuse me...what? I have no idea what this means. The purpose of building mass in general is to gain muscle, but a bit of fat is acceptable. How can he not add a number?

A friend of mine is 5'3" and weighs 170 in his offseason, but 155 on his cut. Where did you get this number from?

Heavyhitter, check your private messages.

i think it is very clear... when a young bodybuilder focuses on his weight he starts eating a lot and usually more than he is supposed to and all this excess will translate into fat.
5'3 and 170 off season and 155 cut so this puts him into a normal 160 lbs range . so 5'6 is around 170 which is what i said (if light boned it would be 160 and heavy boned 180 ..so 170 is a ROUGH estimate and since he is young 160 would even be better) besides our friend here is not a pro to talk about off season and cut and all this ..it is silly to treat him and give him advise that applies to pro.

 

[juggernaut]

i think it is very clear... when a young bodybuilder focuses on his weight he starts eating a lot and usually more than he is supposed to and all this excess will translate into fat.
5'3 and 170 off season and 155 cut so this puts him into a normal 160 lbs range . so 5'6 is around 170 which is what i said (if light boned it would be 160 and heavy boned 180 ..so 170 is a ROUGH estimate and since he is young 160 would even be better) besides our friend here is not a pro to talk about off season and cut and all this ..it is silly to treat him and give him advise that applies to pro.

You're implying that I was referring to a "pro". Actually, I wasn't. He's a 54 year old natural, just about the same height and weight who has a similar build and has only been in 2 contests.
Secondly, I never said anything about eating everything in sight. 10-20% more is all I'd suggest for a caloric surplus. Again, you're insinuating that I directed him to eat a house. Not so.