routine for chest

[the People's Champ]

I read on this board that someone does chest with shoulders, instead of chest with tris/bis or both. what is your routine? I want to break out of the monotony and try this routine out instead of chest with tris. I was planning on doing this

3 sets of flat bench
3 sets of incline bench (or dbs)
2 sets of seated military press

3 sets of db flys
2-3 sets of db laterals
3 sets of cable laterals, and front

any suggestions? I am open for feedback. being a novice to the termininology, but not the sport, what are the defnitions to these terms?

drop set
superset
hardgainer
flax (what is this?)
lactic acid (how does this affect you)

 

[Kilroy]

I used to do chest, triceps, and shoulders one day,
and the back and biceps another day, because all my back
exercises involve the biceps and all my chest and shoulder
exercises involve the triceps. Now I do HIT so I do it all
in one day.

drop set: After you max out on your set, drop the weight
by about 10% and immediately do another set.
Do again, and again, sometimes until you are
sweating and struggling to lift an almost-empty stack.
Easiest to do on machines.
I do it all the time: a single HIT drop-set.

superset: I think this is when you do your sets
without rests between. I do this also, but alternating
body parts, e.g. chest, back, biceps, chest, back, biceps.

flax (what is this?): Flax seed oil, containing omega-3
fatty acids. Supposed to be very good for you and
not make you fat. I eat a tablespoon a day even tho
I've forgotten why.

lactic acid (how does this affect you): I think this is
a by-product of muscle contraction and builds up
as you exercise; it will poison the muscles if you
aren't able to flush it out. This is one reason why
you drink water while you work out.

 

[gymtime]

I do chest and shoulders currently. I mix up my routine every three months or so. Sometimes chest/tris with back/bis/shoulders, always have a separate leg day.

I think your routine is basically solid. But I'd separate the chest and shoulder excercises completely. Also, I'd substitute one of your lateral excercises with something different, such as shrugs or upright rows.

Here's what I do on chest/shoulder day. It's similar to your routine:

1 light warmup set on flat bench
3 sets db incline
3 sets hi-to-low cable cross
2 heavy sets on flat bench

1 light warmup set behind the neck press (bar weight only, mostly for stretching purposes)
3 sets db mil press
3 sets laterals (db or cable)
3 heavy sets shrugs

then some cardio and/or abs depending how much gas is left in the tank. Anyway, it's good to mix up your muscle groups now and then. Hope this helps bro.

 

[the People's Champ]

right on gents. I appreciate your input. I wanted to switch from chest/tris to shoulders and tris because after chest, my tris are usually SPENT before I get halfway throught the workout. I will see how this goes. about shrugs, which would you prefer? dbs or bbs? I read on this board that bb shrugs hurt some people's shoulders while it doesn't affect others. when I do them, I don't oput too muuch weight on the bar just so I dont injure myself.
kilroy, thanks for answering my questions you intelligent soul. lates

 

[gymtime]

It's a good thing to mix it up now and then so your body doesn't adapt to your routine. So give it a try for a few weeks and see how it goes.

I prefer dbs for shrugs because it's easier on my back. With dbs, you can position your torso/back comfortably without dealing with a bar in front of or behind you.

Also, you're smart to know your limits on weight. However, with shrugs, I like to go a little heavier as it is a pretty short, isolation-type movement.