Thread: Give me your best shot....
02-23-2004, 12:37 PM #1
Give me your best shot....
Ive got chest today at the gym, but I wanna do something new that ive never tried....post your best chest "blitz" workout....
If you win ill do your workout tonight and tell you if its worth a damm or not...what i great prize
02-23-2004, 12:56 PM #2
warm up 6 reps with 85% max 1
2nd set... 4 reps with your max 1... have spotter
3rd set... 1 rep... don't lock out.. but hold at extention.. then have your spotter do a tear down.... that is apply another 30-60 lbs of his bodyweight.. do not continue this lift, just complete as a static hold.. as long as you can..
you might want to use a smith so that you have pegs to save you if your arms give out.....
do this with only 1 exercise..
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02-23-2004, 01:01 PM #3
no no no no........ if u want intense u have to superset...
warm up n flat bench,,
then do 1 set of stnading cable flies supersetted with regualr flat bench press...
repeat 2 more times
1 set of flat bench dumbbell flies
warm up on incle press
then incline cable flies supersetted with regular incline bench press.. repeat 2 more times
02-23-2004, 01:03 PM #4
Fuk that, Pick up some heavy dumbells - You'll see what i mean..
I'm not sure what numbers you work with, but try the heavy dumbell presses..
02-23-2004, 01:03 PM #5
wow, your the first person on the internet, whose opinion i gave a dam about...LOL, my chest workout is far to intense for
02-23-2004, 01:06 PM #6
Drag your Bench to tyour local Jenny Craig Convention ....Take two 2 1/2 lb plates dip em in choclate syrup.........place them on the bar........and once the feeding frenzy begins......do Negatives till you pass out
02-23-2004, 01:07 PM #7Originally Posted by mass junkie
02-23-2004, 01:08 PM #8
I have to agree with animal. I wish I had it with me, but a few months ago Ronnie Coleman prescribed a killer chest workout in one of the mags. I don't remember the specifics, but it involved supersetting your presses with pushups, dips, and cable flyes. Maybe:
Incl. Press > pushups
Flat Press > dips
Decl. Press > incl. flyes ?
I wish I could remember exactly how it went, but that is the basic outline. I did it a few times, and I could feel it for days afterward.
02-23-2004, 01:10 PM #9Originally Posted by decadbal
02-23-2004, 01:12 PM #10Originally Posted by Testify
incline, bench, decline....incline bench decline....for about 5 rounds at 8 reps each...
02-23-2004, 01:29 PM #11
I've heard of that workout too, but never tried it. I think that's more of a light weight, change-of-pace kind of workout. I bet it f-ing burns like hell though. Probably great as a plateau buster.
02-23-2004, 01:34 PM #12Senior Member
- Join Date
- Jul 2003
Declines make my CHEST GROW!!!!!!!!!!!!!
02-23-2004, 01:40 PM #13Originally Posted by PurePower
02-23-2004, 01:44 PM #14
super sets are always great to break up the monotony.
i like heavy bumbells for about 6-8reps immediatly followed by really light bench to 20-30 reps. run through this 4 times with about 2-4min rest between sets and you'll hurt good..
you can apply the same idea to upper and lower-
02-23-2004, 02:15 PM #15
Here's a good chest workout to shock your muscles:
3 sets x 6 reps of bench press
3 sets x 10 reps of incline dumbbell press
3 sets of triple strip sets for flyes (5, 5, 5)
3 sets of triple strip sets for standing calf raise (5, 5, 5)
Two to three minute rest in between sets and make sure to do every set to failure. Triple strip sets are performed by beginning with a weight that you can do a maximum of five times; then immediately dropping to a weight that you can do five more times; then immediately dropping to a weight that you can do another five times.
Prepare to be sore the next day!
02-23-2004, 04:44 PM #16Retired Vet
Originally Posted by mass junkie
- Join Date
- Nov 2001
02-23-2004, 04:57 PM #17Retired Vet
Originally Posted by PurePower
- Join Date
- Nov 2001
02-23-2004, 05:14 PM #18
4x8 flat dumbell
4x8 hammer strength
3x6 pec deck
3x12 weighted dips
I didn't read too may posts, just wanted to throw my chest day up there.
02-23-2004, 05:25 PM #19
super set every press with a fly....do that three supersets..total of 6 exercieses...18 sets total....
02-23-2004, 08:22 PM #20
ok....well when i got in the gym i had plans to super set presses with flys or some other type of movement, but i didnt...heres what i did
Incline barbell press sets of 12 imediately followed by Flat Bench Barbell presses sets of 6-8
Then i did decline barbell presses sets of 10 imediaely followed by flat bench flys...
I did 4 working sets on each superset so eight sets total, but i was ****king exhausted...ive never sweat so bad in my life
02-23-2004, 08:28 PM #21
I liked my idea much better
02-23-2004, 08:37 PM #22
I liked your idea better too, but i would have used 4 10 lbrs on each side and dipped em in differerent flavors. kind like a big roll of life savers
02-23-2004, 08:39 PM #23Originally Posted by damiongage
02-23-2004, 09:06 PM #24Originally Posted by animal-inside
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