Wicked 12 set Chest workout

[big_bad_buff]

best chest workout I'v had in a while

warm up set with 50's 15 reps(hitting wide motion. press, fly, etc) using slow, perfect form on every set, really squeezing.

flat dumbbell 3 sets
1 set- (100's) 10reps
2 set- (110's) 8reps
3 set- (125's) 5reps
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incline dumbbell 3 sets
1 set- (95's) 8reps
2 set- (95's) 6reps
3 set- (85's) 6reps
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slight decline cable crossovers/fly's
1 set- (80) 10reps
2 set- (70) 8reps
3 set- (60) 8reps
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Deep pushups(1 min rest between sets)
1 set failure (21reps)
2 set failure (16reps)
3 set failure (11reps)

 

[louden_swain]

hum. . . .your efforts are good.

However, the volume seems a little high. Also, there seems to be a major difference between your flat pressing and inclining strength. You might consider starting out with incline dumbbell presses. I would get rid of the cable flyes and use dips instead. These are my suggestions. . . . .I am not trying to change your workout.

 

[nclifter6feet6]

i love doing cable flys and the pecdec you feel it in the chest totally different from regular pressing movements

 

[big_bad_buff]

hum. . . .your efforts are good.

However, the volume seems a little high. Also, there seems to be a major difference between your flat pressing and inclining strength. You might consider starting out with incline dumbbell presses. I would get rid of the cable flyes and use dips instead. These are my suggestions. . . . .I am not trying to change your workout.

my efforts are good though eh? that makes me feel all warm and fuzzy deep down lol. but I didn't post this to get critiqued, it was just simply to share a workout routine, out of many I have tried to get some growth going again. your right, there is a major difference between my flat pressing and inclining strength. I don't know a single soul that can incline as much as they can flat, especially after 3 sets of heavy flat.

 

[big_bad_buff]

i love doing cable flys and the pecdec you feel it in the chest totally different from regular pressing movements

right on man. I don't do cables to often, but when I do, I know I'l be sore for 2 or 3 days afterwards, just because it stretches so much. I live it

 

[Debaser]

i love doing cable flys and the pecdec you feel it in the chest totally different from regular pressing movements

And this makes it a productive exercise? The minute you see a guy build his bench press to 400-500 pounds let me know if his chest sucks.

flyes and pec deck are worthless. All they do is cut into your recovery time for PRODUCTIVE exercises, such as presses and dips.