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  1. #1
    ChiTownTommy's Avatar
    ChiTownTommy is offline Senior Member
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    Post your chest and shoulder workouts Plz

    Hey guys i was wondering if you could post your chest and shoulder workouts, it always seems as if i don't get a good enough workout for either of the too, like i run out of lift to do for them so i was wondering if i could look at some people to get a idea of what to throw into my routine.
    Chest day
    Barebell
    DB incline
    Cable flys up and down
    Used to do hammer strenght machine but i just got down to school and the don't have the here.

    Shoulders day
    Arnold db
    Db press
    Lateral raisies
    Upright Rows
    Smith machine press with alot of wieght comeing to about the hight of my head
    Front raises

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Chest: 4 sets, using 12, 10, 8, 8, rep scheme w/ 67%-80% 1RM
    Flat Dbell
    Incline Dbell
    Decline Bar
    Seated Chest Press
    Flyes
    Shoulder: Same progression
    Seated Military Bar
    Standing DBell Presses
    Lateral Raise
    Shrugs
    Bent over later raise

  3. #3
    ChiTownTommy's Avatar
    ChiTownTommy is offline Senior Member
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    Quote Originally Posted by Hypertrophy
    Chest: 4 sets, using 12, 10, 8, 8, rep scheme w/ 67%-80% 1RM
    Flat Dbell
    Incline Dbell
    Decline Bar
    Seated Chest Press
    Flyes
    Shoulder: Same progression
    Seated Military Bar
    Standing DBell Presses
    Lateral Raise
    Shrugs
    Bent over later raise
    thats kinda similer to what i do, with rep cound and everything, i just don't feel i get the workout i should be, it feels like i am not doing enough

  4. #4
    jesse_james's Avatar
    jesse_james is offline Member
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    are you on a cycle at the moment? i usually feel like tha when im juicing i can train for ages and still not feel like im doin nethin, but tha workout hypertrophy posted is plenty, try increasin the intensity of ure workout or add a 5th set lower the weight and go for a burnout of about 20reps, tha should make u feel pumped

  5. #5
    doby48's Avatar
    doby48 is offline Female Member
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    Similar to mine also:

    CHEST:
    Incline Bench
    Flat Dumbbell
    Dumbbell Decline Fly
    Standing Cable Crossovers (Hits your Anterior delts good also)

    SHOULDERS:
    Dumbbell Front Raise
    Dumbbell Rear Lateral Raise
    Cable Side Laterals
    Dumbbell Military Press

    My goal for each listed above is 8 reps but try to get to 10. If I can do 10 then I increase the weight.
    Last edited by doby48; 08-27-2004 at 01:21 PM.

  6. #6
    ChiTownTommy's Avatar
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    Quote Originally Posted by jesse_james
    are you on a cycle at the moment? i usually feel like tha when im juicing i can train for ages and still not feel like im doin nethin, but tha workout hypertrophy posted is plenty, try increasin the intensity of ure workout or add a 5th set lower the weight and go for a burnout of about 20reps, tha should make u feel pumped
    Thats a good idea i might go for that last burnout set, thanks, oh yea i am am currently on a cycle but prior to the cycle i had the same feeling

  7. #7
    brocklesner's Avatar
    brocklesner is offline New Member
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    for shoulders i do:
    dumbell press 1 x 15, 2 x 6-10
    press behind neck seates 5 x 10-12
    military press seated 3 x 8-10
    lateral raise 1 x 15, 2 x 12, 2 x10
    shrugs 2 x 15-20, 3 x 8-12

    i train 4 times a week in general{sometimes i throw in a fifth if im able} and do shoulders twice a week. personally i get a great pump from it

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