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How does this looks? (pec workout)
- Thread starter Manu
- Start date
Drunken_Weasel
New member
Shoulda posted this in the Training board...
I just did mine today so I'll give you an example...
Flat Bench -
135 - 12
225 x 8
245 x 6
275 x 3
295 x 3
315 x 2
335 x 1
365 x 1
375 x 1
Incline DB Bench -
100s x 10
110s x 8
120's x 6
Cable Crossovers (Done Super Slow to make sure form is 100%)
30 x 12
40 x 10
50 x 8
60 x 6
I like to swap between Heavy Pyramid Bench days and Straight Repping Bench Days on Flat. Heavy Incline DBs are a Staple. I switch between Crossovers and Vertical Pec Contractor or Drop sets on a Hammer Strength machine.
I'm not a big fan of flyes, I just don't seem to feel it.
Rep Day might look like -
225 x Failure
245 x Failure
275 x Failure
295 x Failure
ETC ETC until I can go no higher.
Alternating like this seems to work for me, I haven't hit a strength Plateau since I was 17.
Hope this helps ya a bit.
Flat Bench -
135 - 12
225 x 8
245 x 6
275 x 3
295 x 3
315 x 2
335 x 1
365 x 1
375 x 1
Incline DB Bench -
100s x 10
110s x 8
120's x 6
Cable Crossovers (Done Super Slow to make sure form is 100%)
30 x 12
40 x 10
50 x 8
60 x 6
I like to swap between Heavy Pyramid Bench days and Straight Repping Bench Days on Flat. Heavy Incline DBs are a Staple. I switch between Crossovers and Vertical Pec Contractor or Drop sets on a Hammer Strength machine.
I'm not a big fan of flyes, I just don't seem to feel it.
Rep Day might look like -
225 x Failure
245 x Failure
275 x Failure
295 x Failure
ETC ETC until I can go no higher.
Alternating like this seems to work for me, I haven't hit a strength Plateau since I was 17.
Hope this helps ya a bit.
H
HighIntensity
Guest
try a HIT hitting the chest three times a week with rest pauses, and english learn that as well.
Manu said:
No, but this is the chat board and its RABBIT SEASON 24-7 around here.
I like it, I would do the dips first as a warmup exercise.
On the dips, lean in a little and press your chin towards your chest and you'll get more pec involvment.
My Routine varies every week, one week heavy @ the 6 - 8 rep range , one week light @ the 10 - 15 rep range.
Mainly I do a 5 sets per exercise routine with 2 warmup sets on the first exercise only. With 3 sets of pushups- 25 per set.
Weight range on heavy days is from 225 - 525
Weight range on the light days is 225 - 350
Incline Bench bar / db (alternate weekly)
Flat Bench bar / db (alterante weekly)
Hammer Vertical Iso Bench
Cable Crossovers
DB Flys
H
HighIntensity
Guest
Paulos said:No, that thread is a joke.
This is me...
No fat jokes.
holding a can of invisable(sp) soda.
MANU.
HIT training is high weight, low volume in the 4- 8 rep range with a slight 1 to 2 second pause between reps.
You can design a routine around that basic concept.
With HIT on chest I would recommend 4 sets in the above mentioned rep range.
HIT training is high weight, low volume in the 4- 8 rep range with a slight 1 to 2 second pause between reps.
You can design a routine around that basic concept.
With HIT on chest I would recommend 4 sets in the above mentioned rep range.
H
HighIntensity
Guest
Manu said:
Could you please give a sample workout?
I'm working on my english.
don't listen to Wodin his training methods are from the 20's.
ok you hit the chest high intensity with rest pauses for the workout.
pick you fav. exercise for chest, lets use my fav. incline dbs (dumbbells) then you grab a weight you can press at least 8 times.
First set is a warm up...rest one min. then do a set of 6....rest 30 seconds then hit as many as you can up to 6....rest 30 secs repeat....rest 30 secs then repeat again.
chest is done,
do this with shoulders, tris, and 2 back exercises on mondays
Tues. do bi's and legs with the same method
take wed off and return thur. with Mondays circut but new exercises.
H
HighIntensity
Guest
WODIN said:
christ was doing corns old school workout.
And this workout is the shiznit, Doggcrap wrote it not me, although I changed my own version.
H
HighIntensity
Guest
moses was nasty with the zercher box squats
fallenangel
New member
for pecs i'd do
flys 3 sets of 8
bench 3 sets of 8
weighted parellel dips three sets of 10
incline presses 3 sets of 8
then 1 set flat bench with a lower weight and goin for as many reps as you can get,
it works very well for me
flys 3 sets of 8
bench 3 sets of 8
weighted parellel dips three sets of 10
incline presses 3 sets of 8
then 1 set flat bench with a lower weight and goin for as many reps as you can get,
it works very well for me
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