Would you like to share your chest routine...please?

[Mini Viper]

Hi Bros

I was wondering if you guys would like to share what exercices and how many sets you do for your chest routine?? and how many weeks do you stick with that routine until it changes.

I'm just getting abit down on my chest development, here's my routine I do:

flat DB press 4 sets x 8 reps (with increasing weights)
decline smith press 3 sets x 8 reps (same weight)
seated machine chest press 3 sets x 8 reps (with increasing weight)
standing cable crossovers 3 sets x 10 reps (same weight)

Total of 13 sets: is that about right? is it too much or too little.

Feel free to comment on my routine. There are so many more different chest exercises I want to do but dont want to overtrain!

I train each bodypart once a week.

Thanks in advance for your time.

Oh yeah, I tried 5x5 method for my chest but I dont feel anything, no pumps or soreness the next day. Although 5x5 works well for my other bodyparts.

 

[Mini Viper]

anyone ^^

 

[Atomic Punk]

Barbell Routine:

I. Barbell Flat Bench:
135 x 15
225 x 6
315 x 3
360 x 3
225 x 18

II. Incline Barbell Bench
135 x 15
225 x 12

III. Decline Bench
135 x 15
185 x 15

IV. Dbell Flies
40's x 10
60's x 10

---------------

Dumbell Routine:

I. Flat Bench
40's x 15
120's x 9

II. Incline Bench
40's x 15
120's x 5

III. Cross Bench Dbell Pullovers
40's x 15
100 x 7

IV. DIPS
2 sets of 15(no weight)

V. Pec Dec or Cable Cross
2 sets of 15.

 

[Griz1]

O.K. I'll bite:

Chest & arm day (minus arms):

6 min warm up on eliptical to get the blood moving (after driving a desk all morning).

2-3 sets warm up stuff:
Incline DB press
Lighter incline barbell press
Stretching throughout warm-up.

Then I dig in:

5X5 Incline barbell - In a cage for safety. (When I get to the last rep of a 5X5 I'll do a VERY slow negative. The next week I up my poundage)
2X8-10(or failure) chest dips.
2X8-10 flat DB press, or flies to absolute failure.

*If I feel like I've had an unsatisfactory workout I'll add one set of cable cross-overs but that's not very often. I don't think they do a hell of alot other than hit the other fibers which I've really already done by now.

This takes about 1/2 hour. Then I move on to arms (low volume & heavy).

It used to go longer but recently I've dropped my time in between sets and lightend the weight a bit. If I were to wait the requisite 2-3 minutes (or more), I'd be lifting heavier than I am now. Currently I wait 1 min. between sets. Obviously this drastically effects the weight I can lift in a 5X5 set. In a few weeks I'll switch back to a longer wait time.

 

[Mini Viper]

Thanks AP and Griz, there's alot of mass building exercises in there for the chest, which is what I need.
I think I'll knock up a plan and have two chest routines like AP and switch every so often to keep the chest muscles guessing.

Both you cool bros are on my karma list!

 

[d3track]

i would definatly add some incline movements
it really helps the chest look fuller, and when you hit most musculars and side chest it really makes it more impressive

 

[therobber]

I've been using this routine for the last couple months and noticed my whole chest is growing more especially the upper portion.

5X5 Incline DB Press
2X8 Flat DB Press
2X8 Flat Flyes

 

[Mini Viper]

as posted by therobber

I've been using this routine for the last couple months and noticed my whole chest is growing more especially the upper portion.

5X5 Incline DB Press
2X8 Flat DB Press
2X8 Flat Flyes

I did a similar routine like the one you did for 3 weeks:

5x5 flat DB press
2x8 seated machine chest press
2x8 standing cable crossovers

I felt nothing after the workout, its like if I didnt workout at all, I got no pump and no muscle soreness the next day.

Today, I went back to my traditional chest workout, higher volume training and got a good pump, I know definitely that I'm gonna be sore tomorrow cos I feel it.

I did today:
4x8 Flat DB press (heavy weights)
3x10 DB pullovers (moderate weight)
3x10 seated machine chest press (heavy weights)
3x6 incline barbell press (moderate weight)
3x10 standing cable crossovers (moderate weight)

Dont get me wrong, the 5x5 method is good cos it works well on my back, arms, legs and shoulders. Its just doesnt work for my chest. I'm abit weird!!

 

[FatRat]

That’s interesting MV, 5x5 has blasted my chest and my strength has increased massively

 

[Mini Viper]

as posted by FatRat

That’s interesting MV, 5x5 has blasted my chest and my strength has increased massively

Maybe I'm using the wrong exercises for the 5x5 for my chest. I need to look into this more closely. Maybe I need to use bread and butter exercises (mass exercises) such as barbell flat bench press.
right, ok, i've decided to give this 5x5 another go for a couple of months and draw up a new chest routine using this method.
I'll post it up on this thread tomorrow so now I'm off to the drawing board!