help on my chest workouts

[misticat]

i work them out twice a week... mondays and fridays, i love it so much i had to split up incline/decline.. then flat.. check it out-

monday- incline/decline:
incline barbell: 3 sets-135x15,175x12,225x8,275x4
incline dumbbells: 1 set-200x8
sometimes i do only dumbells (my gym only goes up to 120lb dumbbells though)

decline flatbar: 3 sets- 135x15,225x10,275x8,315x5
sometimes i do only dumbells

cable xovers: 1 set-220x8



friday- flat chest:
flat bench barbell: 3 sets- 125x15,225x12,275x8,315x5
flat dumbells: 1 set- 200x10
pullovers: 3 sets- 100x10 all 3

pec/dec: 3 sets- 200x10,225x10,240x8
OR
incline or flat flys: 3 sets- 40x10,45x10,50x10


i switch it up a bit with the hammer strength machines... im getting bored with doing the same shit for 2 years now... dont get me wrong i have gone up in weight... i started out benching 115 2 years ago! I am stuck in a rut and cant break through my weights right now..

 

[string_bean00]

with that amount of volume there's no need to hit them twice a week. drop it to once a week and focus on microloading on a compound movement and you'll see strength gain.

 

[misticat]

thanks... i guess i will have to start using the 2 1/2 pounders after all!!