Please, Critique my Chest/tri Workout!

[y2gt]

Hi all...
I've been doing a 4-day split w/o.
On mondays, I do Chest/Tri's. Can you guys tell me if this is good? Any suggestions or changes? Thanks

1. warmup, 5 min. on bike, a little stretching.
2. Incline bench w/ dumbells (~30 degree angle):
(2) warmup sets of 8 reps
(1) acquisition set of 6 reps
(2) sets of 4-6 reps
3. Flat bench w/ dumbells
(2) sets of 4-6 reps
4. Decline bench w/ dumbells
(1) set of 6 reps
(2) sets of 4-6 reps
5. Peck deck machine
(1) set of 8 reps
(2) sets of 4-6 reps
6. Cable pulldown machine for triceps (u know what i mean?)
(1) set 8 reps
(2) sets 4-6 reps
7. Dumbell behind head. One arm at a time
(3) sets of 4-6 reps

 

[Tank316]

i personally would drop one of your excersise's for chest. 4 is to much. other then that it looks good

 

[Pylades]

How about some skull crushers?

 

[Fit Freak]

Personally I like to do the following for chest:

Incline Press, Flat Press, Incline DB Flys, and finish with Cable Crossovers or Dips. Alternate Barbells and DBs for you presses and alternate the order of the presses too.

For triceps....start with a mid-range mass movement like close grip bench press or heavy weighted dips, follow up with a stretch exercise such as overhead extensions or skull crushers, and finish with pressdowns.

Everybody differs in terms of what works for volume (number of sets) but I personally do higher volume...I have found it works for me.

Chest...4 sets for each pressing movement, 4 sets for flys, and 3 sets of dips or cables.

Triceps....4 sets of close grip or heavy dips, and 3 sets for the remaining 2 exercises.

Currently I do this only once every 5-7 days...so with this volume make sure you're not training more than once a week, ensure your nutrition is "on", and that you're getting plenty of rest (sleep).

 

[y2gt]

thanks for the replies.