Recommendation for Chest/Tricep day routine?

[goldtips]

Anybody have a good recommendation for a bulk/mass routine for chest/tricep day? I've written this routine over and over and I can not come up with anything right. I wrote down that chest is 8 to 10 sets right? While triceps is up to 8 sets? So what do you think about this-

Chest
1.Barbell Flatbed Bench Press 2X's 8-10 reps
2.Dumbell Bench Press 2X's 8-10
3. Barbell Declince Bench Press 2X's 8-10
4. Dumbbell Pullover 2X's 8-10
This equals 9 sets total.

Triceps
1. Tricep Pushdown
2. Dumbell Dumbell Extension
3. Tricep Dips
4. Tricep dumbell one arm extension
Same as above all 2X's 8-10 reps

If this looks like not so good of a routine please change it and put your recommendation. I remember last week I did five different exercises for chest with a five set and 10,8,6,3 rep range. That's to much isn't it? That won't help the chest grow? Last thing since I'm cutting down on sets the bicep routines plus this one I need to have heavier weight right?

 

[Scotty the Body]

Here's a routine Gopro gave me, might be worth a try:

Week 1

Bench Press 3 set x 4-6rep
Incline Press 3 set x 6-8rep
Decline Flyes 3 set x 10-12rep

Week 2

Decline Bench 3 sets x 6-8reps
Incline Dumbells 3 sets x 6-8reps
Flat Flye 3 set x 6-8rep
Weighted Dips 2 set x 6-8rep

Week 3

Incline Fly 2 set x 8-10 supersetted with.....
Bench Press 2 set x 8-10rep

Pec Deck or crossover 2 x 8-10 supersetted with Incline Bench 2 set x 8-10rep

Weighted Dips Drop Set....enough wt. to get 4-5 reps, drop the wt. and get another 4-5, take all wt. off (just bodyweight) and go till failure.... only one set of this.

Repeat after 3 weeks. Your chest will grow like a weed!!

You can do something like this for Tri's as well, 3 different exercises for a total of 9 sets changing each week for 2-3 weeks then repeat.

The thing I really like about these type of routines that change each week is that you don't get as board doing them and it keeps your muscles guessing.

 

[goldtips]

What am I to do without this board man. Scotty the Body or Gopro I know if you are moderators and I wanted to ask if it's okay I think maybe next I'm rewriting a whole plan for myself a totally new routine. It will include what you mentioned above. I will have everything planned. I just need Gorpro, Prince, Scotty, and others to give feedback when I'm finished writing and typing it out.

 

[Robboe]

Originally posted by Scotty the Body
and it keeps your muscles guessing.

tee hee.

My personal preference is keeping exercises the same until it's necessary to change. Progression is easier to measure this way.

I also rarely do more than 6 sets for any bodypart. That is just me tho.

I like flat bench, weighted dips and maybe flyes or some kind of machine work. two sets for all.

If you do tris after chest then there really is no need to do another 6-9 sets. I do 2 sets after chest and shoulders of either seated skulls or CG BP.

Nice.

 

[gopro]

We know Chicken...we know already...

 

[Robboe]

tee hee

 

[Scotty the Body]

Originally posted by The_Chicken_Daddy
If you do tris after chest then there really is no need to do another 6-9 sets. I do 2 sets after chest and shoulders of either seated skulls or CG BP.

Nice.

Yes, I agree with that. (ok I know I said different in my first post, I haven't been doing chest/tri's so I do 6-9sets)

 

[Robboe]

Scotty, do you do the same amount of volume for triceps as you do chest? (if you do them on separate days that is)

 

[Scotty the Body]

8-9 for chest and 6 for Tri's norm for me. Any more seems to be a waist of time, if I still have the energy then I know I haven't been using enough intensity.

 

[gopro]

Currently I am training chest and tris together on one day, but this will change in a week or two...I do 6-7 sets for chest and 4-5 for tris. When on this routine I will utilize more cable movements, like pushdowns, rope extensions, single arm pushdowns...this is after my heavy chest pressing.

When training triceps on their own day I will use more basic movements like CG bench press, weighted dips, and heavy incline overhead extensions.

 

[Robboe]

what's your reasoning for using cables more Mr 'Pro?

preference?

 

[Scotty the Body]

I like the cables for Tri's as well, I find that theres more resistance through a greater range of motion stressing the tri's through the whole movement where as alot of free weight tri work seems to hit only in the middle of the motion.

 

[Neil]

Originally posted by The_Chicken_Daddy



tee hee.

My personal preference is keeping exercises the same until it's necessary to change. Progression is easier to measure this way.

I also rarely do more than 6 sets for any bodypart. That is just me tho.

I like flat bench, weighted dips and maybe flyes or some kind of machine work. two sets for all.

If you do tris after chest then there really is no need to do another 6-9 sets. I do 2 sets after chest and shoulders of either seated skulls or CG BP.

Nice.

This is pretty much how I do it. I do 3-4 sets for tri's and 9 for chest. I can't speak out against changing exercises often because I've never done it but as long as my lifts progress I always grow so I stick with the same moves and increase weight almost weekly. One thing that has helped when getting in a rut is changing the order of exercises. When I hit a plateau with flat BP I switched to doing inclines first and progressed big time on those. I will switch back to doing flat first when my inclines become stagnant.

 

[gopro]

Originally posted by The_Chicken_Daddy
what's your reasoning for using cables more Mr 'Pro?

preference?

I really only use the cables when my chest and triceps are grouped in one day like I said. After heavy pressing for chest, I like the feeling of the isolation cables supply with no more chest or delt recruitment...or very little.

When I train tris on a seperate day I usually stick to free weights only.

 

[Robboe]

Ok man, thank you.

Scotty, what are your fundamental tricep exercises? (ie your "mass builders")

 

[Scotty the Body]

CG Bench I think is the best, I like using the cables over free for extension exercises because of the constant tention through the movement and the ease of changing weight for quick drop sets.

 

[Robboe]

I only asked cause you were saying you don;t feel a thorough ROm on most free-weight exercises.

Originally posted by Scotty the Body
I like the cables for Tri's as well, I find that theres more resistance through a greater range of motion stressing the tri's through the whole movement where as alot of free weight tri work seems to hit only in the middle of the motion.

Are you saying you don;t feel full ROM on CG BP?

Have you tried seated skulls, or seated cambar-bar extensions?

 

[Scotty the Body]

CG bench is the only one I do feel it through the full range from bottom to top.
I've only done lying skulls, I was referring to them and seated overhead extensions and also kickbacks as a couple that I prefer using a cable variation for.

I've seen others suggest incline Skulls which I think I'll try, but there again I think cables could be used there to.

 

[CJMAJOR]

I have a question then. If your progressing with more and more weight and your chest and Triceps are growing like crazy then why would you want to stop that workout and change it up? Wouldnt it be better to stick with those excercises until you plateau out and stop growing and then change the workout?
Thanks for your help.

 

[Robboe]

CJMAJOR, you are a genius.

Go and stand on the winner's podium.

(Your question is my exact point for not switching up)

 

[Willy]

Seems to me that plateau are partly caused by doing the same thing all the time leaving some less used muscles behind causing progress to stop till they're brought back up.
Switching things up makes sense, you work the entire muscle more evenly and you don't get so damn board with your workouts.

 

[Robboe]

There's more reasons than that Willy such as recovery time, poor diet, lack of sleep/rest, poor split, vitamin and/or mineral deficiencies, poor training methods, stress etc...

You'd be suprised how tweaking something totally training-unrelated can re-spur progression.

One last thing tho, i totally agree with the boredom factor. I'd rather people put enthusiasm into their training and training sensibly more regularly as opposed to becoming bored and giving up.

 

[Willy]

Originally posted by Willy
plateau are partly caused

 

[Willy]

My point is that not changing things up can also be a cause of a Plateau.

 

[gopro]

Originally posted by Willy
My point is that not changing things up can also be a cause of a Plateau.

Willy...YOU ARE THE GENIUS!!!! Take a bow. Change before the plateau is reached. The less experienced you are, the longer it will take to reach a plateau, but you will get there...change before you do!

 

[ActionMatt]

Why does it have to be the exercise? Why not change something else, like simply the order you do them or the rep ranges?

 

[CJMAJOR]

LOL

 

[gopro]

Originally posted by ActionMatt
Why does it have to be the exercise? Why not change something else, like simply the order you do them or the rep ranges?

You can change the rep range at first, or the order, or the rep speed...but eventually, the same exercises over and over will become unproductive and/or cause an overuse injury.

 

[ActionMatt]

Originally posted by gopro
but eventually, the same exercises over and over will become unproductive and/or cause an overuse injury.

Why would that be?

 

[Scotty the Body]

Even a slight change in grip or angle will make a difference of what muscle fibers are recruited so changing would be smart to work the entire muscle more evenly.
This also would include how fast or slow, the order, rest time between sets or how many reps and set you do.
I still believe that ONE exercise will work but a combination is better for overall results.