Results 1 to 6 of 6

Thread: Chest routine

  1. #1
    Arniefan is offline Associate 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 sets
    Last edited by Arniefan; 11-29-2004 at 01:48 PM.

  2. #2
    Ejuicer's Avatar
    Ejuicer is offline Anabolic Member
    Join Date
    Sep 2004
    Location
    Toronto, Ontario
    Posts
    2,758
    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.

  3. #3
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
    Join Date
    Jun 2004
    Location
    Illinois
    Posts
    1,458
    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.

  4. #4
    6_pak is offline Associate Member
    Join Date
    Nov 2004
    Location
    murfreesboro
    Posts
    356
    Quote Originally Posted by Arniefan
    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 sets
    I would also stick to the basic core movements, but i would through in cables every other workout.Your doing 33 sets?? You could be hindering your progress by doing too many sets-- Decrease the volumn.

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    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.

  6. #6
    BigDogRonnieC's Avatar
    BigDogRonnieC is offline New Member
    Join Date
    Oct 2004
    Location
    M.O. New Jersey
    Posts
    36
    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 recoup
    Last 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)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •