Looking for a new workout plan???

[MarcMilo]

Alright fella's I need some advice. I'm 6'1 195lbs, with 10.0% body fat. I'm pretty cut, I lift 4 times a week and box for 4 hours a week. My arms are in good shape, but I'm still not extremly happy with my chest. I'm not trying to get huge, my lifts now consist of 12-10-8 reps. What do you guys do to get those pecs nice and tight. I'm not trying to bench 300-lbs. Just to get my whole body tighter. Any help would be appreciated.

 

[tay1506]

I would suggest to incorporate some bench press, flys, dumbbell bp, incline/decline bp, etc. Maybe do it ounce a day add maybe 3 of those in to ur work out and do it 2 days out of the week. I do bp for 1 hour 3 days a week and i started at 180 7 weeks ago and im hoping to be at 300 by christmas, but thats a little much for most people and im about to tone it down. I weigh in at 150 and ur a bit heavier however im only 5' 8" so in no time u should be at a 300 bench press. Thats the only way ull have rock hard pecks, whats ur bench right now?

 

[thelion2005]

Alright fella's I need some advice. I'm 6'1 195lbs, with 10.0% body fat. I'm pretty cut, I lift 4 times a week and box for 4 hours a week. My arms are in good shape, but I'm still not extremly happy with my chest. I'm not trying to get huge, my lifts now consist of 12-10-8 reps. What do you guys do to get those pecs nice and tight. I'm not trying to bench 300-lbs. Just to get my whole body tighter. Any help would be appreciated.

(1) Flat Bench Press, BB. 3 X 8-6 (36" grip)
(2) Incline Bench Press, BB. 3 X 8-6 (36" grip)
(3) Decline Flyes, DB 3 X 10 (Nice and slow)

Simple classic pec attack. Twice a week.
Get your feet off the floor and you won't need the big weights.

 

[tanka]

the upper body squat for me is the weighted dip and they are ideal for getting the pecs tight and seperated.try to utilise the top and the bottom of the lift for maximum benefit and keep adding weight. practice good form at all times and these will really blow up those pecs in double quick time.to increase intensity partial reps at the top of the lift just before positive failure followed by a controlled negative desent.even now that i can bench over 360 i would say that over the years this one lift has been responsible for more pec development for me than any other lift, that is how highly i would recomend them to you,good luck.

 

[MarcMilo]

Great info guys, thanks. I've forgotten about dips, I used to do them regularly. I will get back at those. Also I have been doing high reps, would it be better to do a couple weeks of lower reps like 6-8? Would that tighten me up, or just make me stonger?

 

[kustom]

If you would like them to be tightened quick stick to hgher reps, but that rep range wouldn't really change the tightness/definition so long as you do it reguarly enough.

 

[tanka]

i would start at a lower rep range to shock them into growth and try to make this weight progressive.its only via some experience of this lift that it becomes evident that its true benefits come from the top and lower part of the lift.listen you weigh 195, try this. after completing a set of weighted dips strip the weight off and then complete a rep or two with just your bodyweight, then go down under control and hold the lowest position of the lift for as long as possible, position your body so you really feel the burn in the center and lower portion of the chest do this under control and this will help with the tightness and seperation you are looking for, predominantly along the lower pecs above the rib cage and center of the pec of course.if there were only one upper body exercise that i could do it would have to be this one.stay with it.