Chest and Tri routine.. please help.

[BadStang]

Been lifting for around 4 years and find my self lately not making any gains.. Im not to worried about my strength just wanting to add as much size as possible. Here is my current chest and tri routine.

Incline bench BB 4 sets
Falt bench BB 4 sets
Cable crossovers 3 sets
Close grip tricep press 3 sets
T bar pushdowns 3 sets


This is my monday. I just started this routine and am looking for advice. I lack upper chest and middle chest.. seems like its all loewr and outer. Thanks for any help.

Brian

 

[tad69]

^^^^^^^^^^^^^^

 

[Yarg!]

5x5

 

[slobberknocker]

Looks fairly solid. 4 sets is a bit much in my opinion, but I guess it would be worth a try. Since you just started it, stick with it for 6 weeks or so and let us know how it worked for you.

 

[Atomic Punk]

I'd cut those BB Benches down to 3 sets, then add dips. Assuming you are going heavy on them, all you really need is a warmup set, a bridge, and then your heavy set bro. Some guys even get away with 1 warmup & 1 heavy set, although that is easier said than done on BB Benches. I can do it that way with Dbells, but not BBells. I need the bridge set in between. If you are needing those additional sets to get up to a specific weight, then you are simply wasting sets. Try(it is tough to do) to make larger jumps in weight, in order to cut down on insignifigant sets. Something like this

Incline Bench
135 x 10--Warmup
225 x 5--Bridge
275 x 3--Heavy, Workset

Flat Bench
135 x 10--Wu
275 x 5--B
335 x 3--H, Ws

Dips
2 sets of 10

Dbell Flies
2 sets of 10.

That's close to the routine I perform on my Barbell Bench Day. I usually rotate THAT routine with a Dbell routine(eow) to give the shoulders a rest. If you want me to post that routine, let me know.

As far as the tri routine, the same thing. Cut the sets to 2 apiece, then add either seated tricep presses(btn), decline dbell skullcrushers, or one-arm rope pushdowns for example, as that still would be 6 sets, but you'd be adding another lift to hit a different angle. I'd also switch to doing those close-grip bench sets to the LAST tricep lift you do. I would also, if you are going heavy on your BB Benches, use those as burnout sets of either 10 or 15, to prevent any possible chest overtraining, due to excessive heavy sets.

Hope that made sense.