Getting legging chest up to par, 3 Times a Week chest attack:
Note that training chest that often will often get in the way of training DELTS with sufficient intensity as the front delts are still recovering from heavy benchpressing!!! So I suggest you DO NOT devote a special trainingday for delts alone, but instead start each CHEST day with 1 delts pressing exercise, this will only steal minimum poundage from your benchpressing, while pre-exhausting the delts for a very good workout. And end chest day with some side raises fr the side deltoids. Added advantage is thsat you only need very few delts exercises for a complete workout as the benchpressing also work them.
MONTH : 1
WEEK : 1
FOCUS : flat benchpress, heavy (5 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 1
WEEK : 2
FOCUS : flat benchpress, heavy (5 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 1
WEEK : 3
FOCUS : flat benchpress, medium (8 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 1
WEEK : 4
FOCUS : flat benchpress, medium (8 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
8 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 incline dumbell press
3 * 8 flat dumbell press
3 * 8 incline benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 flat benchpress
3 * 8 incline benchpress
3 * 8 flat dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
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MONTH : 2
WEEK : 5
FOCUS : incline benchpress, heavy (5 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 2
WEEK : 6
FOCUS : incline benchpress, heavy (5 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 5 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 1
WEEK : 7
FOCUS : incline benchpress, medium (8 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
MONTH : 2
WEEK : 8
FOCUS : incline benchpress, medium (8 reps)
MONDAY, session : 1
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (35 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
WEDNESDAY, session : 2
optional delts - 3 * 8 millitary press
3 * 8 flat dumbell press
3 * 8 incline dumbell press
3 * 8 flat benchpress
3 * 8 decline dumbell press
3 * 10 incline (25 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
FRIDAY, session : 3
optional delts - 3 * 8 behind neck press
3 * 8 incline benchpress
3 * 8 flat benchpress
3 * 8 incline dumbell press
3 * 8 decline dumbell press
3 * 10 incline (15 degrees) flyes
optional delts - 4 * 1 arm dumbell side raises
REPEAT MONTH 1 ETC...
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GLOBAL OVERVIEW
- lower the weight each set to complete same amount of reps
- 2 sessions a week you start with benchpressing
- one session a week (in between the 2 benchpressing sessions) you start with dumbell pressing
- keep track of poundages uses, try to add 5 lbs each benchpressing session
month 1, focus to increase flat benchpress
week 1, 5 reps
week 2, 5 reps
week 3, 8 reps
week 4, 8 reps
month 2, focus to increase incline benchpress
week 5, 5 reps
week 6, 5 reps
week 7, 8 reps
week 8, 8 reps
REPEAT