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  1. #1
    Rugby13's Avatar
    Rugby13 is offline Member
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    Arrow Thoughts on Chest Workout

    My bench max is at 350 now!! I weigh 198 and I'm 21 yrs old!
    This is my current chest workout...Let me have your ideas:

    Flat Bench Press
    Set 1: 10 reps @ 260
    Set 2: 8 reps @ 275
    Set 3: 8 reps @ 275
    Set 4: 6 reps @ 290
    Set 5: 6 reps @ 290
    Set 6: 4 reps @ 310

    Inclined Bench
    Set 1: 8 reps @ 185
    Set 2: 6 reps @ 225
    Set 3: 6 reps @ 225
    Set 4: 4 reps @ 245

    Flat Bench Dumbells
    Set 1: 8 reps @ 100
    Set 2: 8 reps @ 100
    Set 3: 6 reps @ 100
    Set 4: 4 reps @ 100

    Decline Bench
    Set 1: 8 reps @ 250
    Set 2: 6 reps @ 285
    Set 3: 6 reps @ 285
    Set 4: 4 reps @ 300

    I change weekly between Flat bench dumbells and inclined dumbells and between decline bench and cable cross-overs.

    Inclined Dumbell (when I switch with Flat bench dumbell)
    Set 1: 8 reps @ 85
    Set 2: 6 reps @ 90
    Set 3: 5 reps @ 95
    set 4: 4 reps @ 100

  2. #2
    PaPaPumP's Avatar
    PaPaPumP is offline Retired Moderator
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    That is A LOT of sets.. are you currently 'on' anything?

    Hell if you keep improving, keep doing it. . .but that is about how much I do when I'm on.

    Just for future reference (since this will be moved to the w/o forum as soon as I press SUBMIT REPLY), post this in the workout forum and you will likely get more answers.

  3. #3
    gettinthere is offline Associate Member
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    My chest workout is pretty similar. i tried to do the fewer sets/reps thing for awhile but made very small gains. I don't bench as much as you, but I have a relatively large chest. I think it is mostly because I do wide grip bench sets, with the same declining reps that you are talking about. The only thing I would add to your workout is something very isolating like dumbell flies or cable flies. if I do everything else the same, and just leave off flies at the end of my workout, i can tell a big difference in how sore my chest is the next day. i would say that the flies are one of the biggest reasons i have a solid chest, although they dont seem to help with gains on the bench press much.

  4. #4
    Rugby13's Avatar
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    Thanks for the tips and yes I am on something now. My chest has luckily been a strong point for me even before I went on a cycle. I benched 310 when I was weighing 170.
    I'm using omnadren and dianabol now though!!

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