what do you guys think about this? (chest)

[viczeva]

found this on some website, supposed to be great for reallt developing ur chest and shoulders. its should be ran for 3 months. what r ur thoughts bro's?

vic

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs

3 sets x 10 reps Inclined Dumbbell Press

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

2 sets x 8 reps skull crushers



Day 2: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)

30 minutes running at moderate pace.

Day 7: Rest

 

[Nelson Montana]

Meaningless. It all depends on the weights , the time between sets and the intensity.

 

[holy ghost]

agreed
i implement most all that + more in my workouts
always changing them up
keep that in mind
shock ya muscles

 

[viczeva]

well, the weights would be till failure. example: barely do the 10th rep. intensity very hard. time between sets would be around 90 sec.

 

[pogo]

perhaps maybe throw in legs (squats) too?

 

[jcdc71]

perhaps maybe throw in legs (squats) too?

Ha, what you are supposed to train legs too??? LOL

This looks like a split most of the guys at my gym use

 

[st8grad]

well, the weights would be till failure. example: barely do the 10th rep. intensity very hard. time between sets would be around 90 sec.

12 weeks of training to all out failure on every set isn't the best way to get it done.

 

[advanced-stealth]

LOL true.

perhaps maybe throw in legs (squats) too?

 

[Cal_21]

Just a suggestion...Like Ghost said, shock your muscles. Not only change up the rest intervals between sets, but the order of work outs in your routine. I've gotten good results from doing a routine 4 weeks and changing it up after that.

Hypertrophy 8-12(weight should take you to failure on the 12 rep of the first set)
Strength 5-8
Power 3-5

Repeat. There's a million guys on here with better info than me, but this has worked well for me. Just thought I'd throw out my two cents.

 

[Phaded]

no legs cool