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KILLER2001
New member
This chest workout i do really blew me up, just thought id share it with you guys, let me know what you think. I lift it one day a week.(every time my reps change the wieght changes)(use a weight that you reach failure on your final rep)
Weeks 1-3
-Flat dumbell press 2x8, 2x6
-Incline Barbell(smith machine)2x8,2x6
-Decline Barbell(pyramid down from heavy sets to lighter)1x6-7,2x8,1x10
(i always do these in this order so i can start with the best mass builder first,while i am the least fatigued,then work from there).
-Incine flies on the ball that most peole use for abs.1x10,1x9,1x8
..This really hits the upper inner chest
-Decline flies 1x15,1x121x10
-Burnout w/cables (light weight) 3x12 upper,3x10 lower
Now for week 4 I use a routine that uses none of the same exercises from weeks 1-3 but still hits all the same parts of the chest the same amount of times.I think this really shocks the chest.
Week 4
-Flat barbell press 2x8,2x6,1x4
-Incline dumbell press 2x8,2x6
-Decline dumbell press 2x8,2x6
-Incline press on hammer strength machine 2x8,2x6
-lower cables(heavy sets)2x10,2x8
-Pec dec (burn out) 3x12
After week 4 repeat from week 1 again switching the order of the first three exercises so that a different part of the chest can be hit first when you are the most powerful.
Weeks 1-3
-Flat dumbell press 2x8, 2x6
-Incline Barbell(smith machine)2x8,2x6
-Decline Barbell(pyramid down from heavy sets to lighter)1x6-7,2x8,1x10
(i always do these in this order so i can start with the best mass builder first,while i am the least fatigued,then work from there).
-Incine flies on the ball that most peole use for abs.1x10,1x9,1x8
..This really hits the upper inner chest
-Decline flies 1x15,1x121x10
-Burnout w/cables (light weight) 3x12 upper,3x10 lower
Now for week 4 I use a routine that uses none of the same exercises from weeks 1-3 but still hits all the same parts of the chest the same amount of times.I think this really shocks the chest.
Week 4
-Flat barbell press 2x8,2x6,1x4
-Incline dumbell press 2x8,2x6
-Decline dumbell press 2x8,2x6
-Incline press on hammer strength machine 2x8,2x6
-lower cables(heavy sets)2x10,2x8
-Pec dec (burn out) 3x12
After week 4 repeat from week 1 again switching the order of the first three exercises so that a different part of the chest can be hit first when you are the most powerful.
