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I'm actually going to try some volume training for 2-3 weeks..just for the fun of it...and the burn 
How many sets do you do on chest workouts?
- Thread starter buffal2001
- Start date
someone around 15 sets per chest session
5-6 sets on flat bench.. then incline or decline bench for 3 sets. then I do either the smith machine or free weights 3 sets. then i do another pushing machine for 3 sets. (i mix up the middle part to throw my body off) then I work my triceps for a few sets while alternating 25 X 4 pushups.
takes about 70 minutes to complete this workout but it has worked wonders, my shirts don't fit anymore. not for noobs though.
5-6 sets on flat bench.. then incline or decline bench for 3 sets. then I do either the smith machine or free weights 3 sets. then i do another pushing machine for 3 sets. (i mix up the middle part to throw my body off) then I work my triceps for a few sets while alternating 25 X 4 pushups.
takes about 70 minutes to complete this workout but it has worked wonders, my shirts don't fit anymore. not for noobs though.
kx250rider
New member
For me, once a week (or more like every 6 days).... 3-4 sets flat bench, 2-3 sets incline, 3-4 sets pec deck (seat height changed every set), sometimes a couple sets dumbell flys.
I have plenty of room for improvement yet, (not really happy with size or shape of pecs), so I keep changing up the routine every few months.
Charles
I have plenty of room for improvement yet, (not really happy with size or shape of pecs), so I keep changing up the routine every few months.
Charles
Today I hit bench for about 7 sets increasing weight each set ten did about 4 sets heavy dumbbell press. Not my usual but it's usually several sets on each exercise. Never more than 3 different exercises.
Me either, bit I do throw them in for pre exhaustion purposes every now and then
MaxxReps
New member
Always 16 but mix up the routine every few weeks.
Currently:
4 sets of barbell flat bench
4 sets of barbell incline bench
4 sets of dumbbell medium incline bench
4 sets of dumbbell flat bench, palms in (sort of press fly).
Always finish with 4 sets of pushups with feet up on bar on the topmost position of bench.
Key is full range of motion with squeeze at the end never quite locking out. Chest good and sore for days.
Currently:
4 sets of barbell flat bench
4 sets of barbell incline bench
4 sets of dumbbell medium incline bench
4 sets of dumbbell flat bench, palms in (sort of press fly).
Always finish with 4 sets of pushups with feet up on bar on the topmost position of bench.
Key is full range of motion with squeeze at the end never quite locking out. Chest good and sore for days.
shibs
Stay frosty
I do chest once a week, except every third week I'll hit it twice. Just because I have a 3 way split working out 4 times a week.
On the norm, I'll do;
Flat bb bench 3 x 4-8
Db incline bench 3 x 5-10
Dips 3 x 10-12
Db flys 3 x 10-12
If I'm feeling it I might add another set or two
This is excluding my warm up sets they I do before my flat bench press. Every set I hit failure also. This has worked well for me personally. I weigh about 190-195 and I'm decently lean. I can put up 250 for 5 reps
Sent from my SCH-I545 using EliteFitness
On the norm, I'll do;
Flat bb bench 3 x 4-8
Db incline bench 3 x 5-10
Dips 3 x 10-12
Db flys 3 x 10-12
If I'm feeling it I might add another set or two
This is excluding my warm up sets they I do before my flat bench press. Every set I hit failure also. This has worked well for me personally. I weigh about 190-195 and I'm decently lean. I can put up 250 for 5 reps
Sent from my SCH-I545 using EliteFitness
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