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List Your Best Chest Routines That Work For You...
- Thread starter Liberator
- Start date
Razarsharp
New member
Day 1
Incline D-bells (1x18, 2x12, 3x10, 4x8, 5x8)
Incline Bar (1x15, 2x12, 3x10, 4x8)
Incline Flies superset with Incline Close Grip
(1x15, 2x12, 3x10, 4x8)
Upper Cable Crossovers
(1x20, 2x18, 3x15, 4x10-12)
TOTAL SETS: 21
Day 6
Flat Bar (1x18, 2x12, 3x10, 4x8, 5x8)
Flat D-bells superset with Flat Flies
(1x15, 2x12, 3x10, 4x8)
Decline Bar superset with Lower Cable Crossovers
(1x18, 2x15, 3x12, 4x10)
Light Rev. Grip Flat superset with Weighted Dips
(1x15, 2x12, 3x10, 4x8)
TOTAL SETS: 29 (but 8 sets are light and for a squeeze)
Day 11 repeat Day 1, Day 16 repeat day 6, etc. This is for a 12 week routine. Changes almost completely every 12 weeks.
Incline D-bells (1x18, 2x12, 3x10, 4x8, 5x8)
Incline Bar (1x15, 2x12, 3x10, 4x8)
Incline Flies superset with Incline Close Grip
(1x15, 2x12, 3x10, 4x8)
Upper Cable Crossovers
(1x20, 2x18, 3x15, 4x10-12)
TOTAL SETS: 21
Day 6
Flat Bar (1x18, 2x12, 3x10, 4x8, 5x8)
Flat D-bells superset with Flat Flies
(1x15, 2x12, 3x10, 4x8)
Decline Bar superset with Lower Cable Crossovers
(1x18, 2x15, 3x12, 4x10)
Light Rev. Grip Flat superset with Weighted Dips
(1x15, 2x12, 3x10, 4x8)
TOTAL SETS: 29 (but 8 sets are light and for a squeeze)
Day 11 repeat Day 1, Day 16 repeat day 6, etc. This is for a 12 week routine. Changes almost completely every 12 weeks.
This worked well for me with size and strength, while on bulking.
Bench Press: 5 X 3,3,2,1,1
Incline Bench Press: 4 X 8, 6, 5, 4
Incline Dumbell Press: 4 X 8, 8, 6, 4
Flat Dumbell Flyes: 3 X 10
i switched the reps up on the bench press after about 8 weeks but it helped me gain 20 lbs on my bench doing that, while i hadnt gone up the whole summer. i was able to do all the sets except the last one week, then the next i would be able to do all and start with a high weight. i pyramided up 5 lbs each set, and set the weight so that the last set would be 5 lbs. below my max.
Bench Press: 5 X 3,3,2,1,1
Incline Bench Press: 4 X 8, 6, 5, 4
Incline Dumbell Press: 4 X 8, 8, 6, 4
Flat Dumbell Flyes: 3 X 10
i switched the reps up on the bench press after about 8 weeks but it helped me gain 20 lbs on my bench doing that, while i hadnt gone up the whole summer. i was able to do all the sets except the last one week, then the next i would be able to do all and start with a high weight. i pyramided up 5 lbs each set, and set the weight so that the last set would be 5 lbs. below my max.
stray dogg
New member
heres mine........
Bench press 100 sets of 100
incline press 100 sets 0f 100
decline press 100 sets of 100
incline flyes 100 sets of 100
flat flyes 100 sets of 100
decline flyes 100 sets of 100
cable crossovers 100 sets of 100
pushups 100 sets of 100
pullovers 100 sets of 100
i do this 8 days per week 366 days per year.........works great!
plus i eat 20,000 calories(i`m cutting) a day 4,000 grams of protein per day is important too.....
dont forget water, i drink at least 500 gallons per day and sleep, i try for at least 25 hours per day.........
i`m the biggest guy at my gym also.......that`s not saying much because i work out at home.......
and a training partner(my mom) really helps to get those last 50 reps......
Bench press 100 sets of 100
incline press 100 sets 0f 100
decline press 100 sets of 100
incline flyes 100 sets of 100
flat flyes 100 sets of 100
decline flyes 100 sets of 100
cable crossovers 100 sets of 100
pushups 100 sets of 100
pullovers 100 sets of 100
i do this 8 days per week 366 days per year.........works great!
plus i eat 20,000 calories(i`m cutting) a day 4,000 grams of protein per day is important too.....
dont forget water, i drink at least 500 gallons per day and sleep, i try for at least 25 hours per day.........
i`m the biggest guy at my gym also.......that`s not saying much because i work out at home.......
and a training partner(my mom) really helps to get those last 50 reps......
stray dogg
New member
Tzan,
You would think so, but what i do is take 2 flinstone vitamins(preferrably dino) crush them up and use the fina kit to seperate all the binders then what i have left is a pure yabba dabba injectable.....I main line that straight in the juggler vein.........helps my recovery trmendously.......
You would think so, but what i do is take 2 flinstone vitamins(preferrably dino) crush them up and use the fina kit to seperate all the binders then what i have left is a pure yabba dabba injectable.....I main line that straight in the juggler vein.........helps my recovery trmendously.......
buffal2001
New member
tzan said:
no chance!! i did that workout 2wice a day sometimes 3 times if i was feeling good......doesnt half give your pecs a bashing!!!I too am the most massive guy at my gym!!!
LETHAL BURN
New member
stray dogg said:
hahahahah....MY MOM!!! HAHAHHAHAHA
S
solidj55
Guest
This is what I do, it works well for me for size and strength. This is what I do.
Weeks1-6 Bench Press(2sets)Closegrip Incline(2 sets) dips(2sets)
Weeks 7-12 Incline Press(sets)Closegrip Bench(2sets) dips(2sets)
Weeks 13 and 14 Dumbell Flat Bench(2sets)Dumbell Incline(2sets)
dips(2sets)
Week 15-take all week off
Week 16-start over at week 1
I use periodization on all of chest exercises except the dips I always keep at sets of 10's and the last two weeks when I use dumbells I do sets of 20's to get good and burnt. When I use periodization for example my weeks of bench would go like this as far as reps go: Week1-12reps,week2-10reps,week3-8reps,week4-6reps,Week5-5reps,week6-3reps. The same would go for my closegrip incline for those 6 weeks. Then I would switch over to Incline and closegrip bench for 6 weeks and the reps once again would start at 12 and go down. I know two sets doesnt sound like a lot for each exercise but it works for me. Hell, this wednesday on my chest day I benched 295 for two sets of five and I only weigh about 180-185 and Im all natural. Im pleased with the results.
Weeks1-6 Bench Press(2sets)Closegrip Incline(2 sets) dips(2sets)
Weeks 7-12 Incline Press(sets)Closegrip Bench(2sets) dips(2sets)
Weeks 13 and 14 Dumbell Flat Bench(2sets)Dumbell Incline(2sets)
dips(2sets)
Week 15-take all week off
Week 16-start over at week 1
I use periodization on all of chest exercises except the dips I always keep at sets of 10's and the last two weeks when I use dumbells I do sets of 20's to get good and burnt. When I use periodization for example my weeks of bench would go like this as far as reps go: Week1-12reps,week2-10reps,week3-8reps,week4-6reps,Week5-5reps,week6-3reps. The same would go for my closegrip incline for those 6 weeks. Then I would switch over to Incline and closegrip bench for 6 weeks and the reps once again would start at 12 and go down. I know two sets doesnt sound like a lot for each exercise but it works for me. Hell, this wednesday on my chest day I benched 295 for two sets of five and I only weigh about 180-185 and Im all natural. Im pleased with the results.
Liberator said:
Flat Bench (BB/DB) 4 X 12,10,10,8
Incline (DB/BB) 3 X 12,10,8
Decline/Dips 3 X 12
Flys/Pecdec/cables 2 X as many as I can do (8-12)
Push-ups 1 X Till I feel like puking
I alternate BB & DB weekly and use whatever machines or weights that are ready for the other exercises. Allways changing things up, I find I don't grow when slip into too much of a grove.
The one thing I never change is burning out with push-ups at the end, This gets me so fucking pumped!
S
Scottygunz
Guest
Flat Bench:5x12, 12, 6, 6, 4
Incline (hammer strength):3x6, 5, 4
Flat Bench Dmb Flyes:3x8, 6, 6
Dips:2x15, 12
-I always do atleast 1-2 forced reps in my benches after failure.
-This has worked good for me, both in size and strength.
Incline (hammer strength):3x6, 5, 4
Flat Bench Dmb Flyes:3x8, 6, 6
Dips:2x15, 12
-I always do atleast 1-2 forced reps in my benches after failure.
-This has worked good for me, both in size and strength.
