12/08/03 workout - chest

[Cutting Concept]

Well i figure i would post one felt really good:

Chest:
Flat bench dumbell flys 3x10 @40lbs
Supersetted with: Flatbench Barbell press
185x10
205x10
225x10
(guess i shoulda done more weight)

Incline Dumbell press
85x10
95x10
105x8

Incline Dumbell Flys 3x10
45x10
55x10
60x10 (last few were really a force rep)

Decline Barbell press 3x10
135x10
185x10
225x10

Dips (leaning forward for chest isolation)
3x10

 

[supersizeme]

Over on your thread you asked for advice on your training and everyone said cut down the volume but you still did 15 sets (18 if you count the flyes in there)for chest...why? That's too much volume.

Not to mention why would you start out with dumbell flyes as your first exercise and superset them with flat bench? You're wasting energy with an isolation exercise to follow them up with a compound movement. It should be the other way around.

9 sets for chest done with intensity should be all you need to properly break down that muscle. You're a strong guy from those numbers you put up...get stronger quicker and train smart. Listen to what people tell you on here.

 

[MattRecc]

wow. seriously dude cut down that volume and watch your numbers on flat benches skyrocket, why not try
flat bench 5x5
dips 2x8-10
incline dumbells 2x8-10

 

[jackangel]

yep, you could reduce volume significantly simply by removing some redundancy. don't do flat bench flyes and incline bench flyes on the same day. if you really like decline bench, you can keep that, but why do decline and dips in one workout?

3-4 exercises for chest should work, peraps 9-12 sets total volume. the 3 movements MattRecc suggested are what i would keep from your original workout. if you want, put incline flyes as a 4th exercise, and do it after the rest of your chest work.

 

[Lord_Suston]

I'm just gonna sit back and see how the progress comes

 

[MattRecc]

it looks like hes suffering from: I only know 25's, then 35's, then 45's syndrome. Anyone else want to bet that hes been starting off with 185, going to 205, then 225 for like the last year?