Results 1 to 6 of 6
Thread: Chest routine
-
11-29-2004, 01:20 PM #1Associate Member
- Join Date
- Jan 2002
- Posts
- 251
Chest routine
What would you say was the best chest routine to use? I feel my chest is lagging behind. could you write sets and reps.
Also time in between sets.
ive been following Arnies chest routine:
Flat Bench Press 6 sets 6-10 reps
Flat flyes 5 sets 6-10reps
Incline bench press 6sets 6-10reps
dips 5 sets failure
Cable x overs 6 sets 6-10reps
pullovers 5 sets 6-10reps
30sec rest in between setsLast edited by Arniefan; 11-29-2004 at 01:48 PM.
-
11-29-2004, 01:33 PM #2
For mass building stick to basics... heavy flat bench, incline press, incline flyes. Aim for a 4-6 rep range and do 3-4 working sets per exercise and a couple warm up sets.
-
11-29-2004, 03:11 PM #3
To build mass, deffinetly stick to mainly core movements (presses). You use the cables and pullovers and all that happy crap when you want deffinition. I also rest about 2 full minutes between sets so I dont get burned out and can be some what fresh for my next set. Use both bar and dumbbells as barbells will build up your strength and DB's will make you control the wieght more and allow for more level lifts w/ bars.
-
11-29-2004, 04:24 PM #4Associate Member
- Join Date
- Nov 2004
- Location
- murfreesboro
- Posts
- 356
Originally Posted by Arniefan
-
11-29-2004, 05:06 PM #5
Flat Bench:
8 reps w/ 80% 1RM
6 reps w/ 85% 1RM
4 reps w/ 90% 1RM
4 reps w/ 90% 1RM
Incline Bench:
Same Progression
Decline Bench
Same Progression
Finish with flyes/crossovers, go "lighter" as these are single joint movements.
-
11-29-2004, 11:15 PM #6
stick with bench core compund movements. my chest day goes like this for some ideas.
flat bench
warmup 2x15x135
2x8x225
2x6x280
2x4-2x315
incline
1x8x180
2x6x225
1x4x240
dumbell press
2x8x100
2x4x120
flys
3x10x60
weighted dips
4x45x15
if this dont get your chest big nothing will, also if your looking for size keep the rest period like 2min to get max performance out of all sets 30 seconds it to short a rest time, your body have no time to recoupLast edited by BigDogRonnieC; 11-29-2004 at 11:17 PM.
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Heart and hair safe summer cycle?
03-25-2024, 07:30 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS