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  1. #1
    Rugby13's Avatar
    Rugby13 is offline Member
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    Arrow Let me know what you think about my 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
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    makes me tired just looking at it

    i never really liked doing a flat bench and a flat dumbell
    or an inc bench w/ a inc dumbell i like one or the other but not both on the same day

    but it seems to work for you bro, nice heavy weight


  3. #3
    Rugby13's Avatar
    Rugby13 is offline Member
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    I usually change it up...when I do flat bench then I do incline dumbell. the next week I'll do chest flys instead so I usually don't do them at the same time.

  4. #4
    broncojosh's Avatar
    broncojosh is offline Senior Member
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    If you are getting good size, and nice strength gains, then it's working for you. Keep up working hard, and let us know if your max goes up next time around.

  5. #5
    cnyce89's Avatar
    cnyce89 is offline Banned
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    your 21 and your graying already??? or am i seeing things???
    looks like you have white hair!

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