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  1. #1
    pen15 is offline New Member
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    what should I change

    this is my chest workout on monday.
    bench sets
    10
    8
    6
    4
    2
    1
    then I dumbell bench. With the 80's then the 90's, and the last set 100's
    then i incline bench. The same as bench
    Then I decline bench. The same as the others
    then I incline Dumbell and decline dumbell. With the 80's and 90's
    then I do all three flyes With the 50's

    What should I change. I need help guys

  2. #2
    Neo's Avatar
    Neo
    Neo is offline Senior Member
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    You love to bench, eh? Do 3 sets for each exercise. 12-10-8 reps. Mix up your routine. This is what I do.....

    Flat bench
    incline dumbell press
    cable flies
    lower cable flies
    decline bench press
    hammer strength press
    medicine ball push ups or diamond pushups....

    Vary it up and good luck, bro! Welcome to AR!

  3. #3
    Tapout's Avatar
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    holy shit bro thats more chest work then i do in a month
    i usually bench 8-10 sets with reps like 16,12,10,8,5,5,5,10 and sometimes do 2 sets of 3 reps.
    i then do maybe (depending on feel) 2 sets of flys or incline and i'm done

    i may do a little to little for most but it has gotten me big and strong thats just way too much your doing its 28 sets correct?

  4. #4
    pen15 is offline New Member
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    thanks guys I will try some of this on my bench day. I will keep u posted if it works

  5. #5
    Neo's Avatar
    Neo
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    Originally posted by Tapout
    holy shit bro thats more chest work then i do in a month
    i usually bench 8-10 sets with reps like 16,12,10,8,5,5,5,10 and sometimes do 2 sets of 3 reps.
    i then do maybe (depending on feel) 2 sets of flys or incline and i'm done

    i may do a little to little for most but it has gotten me big and strong thats just way too much your doing its 28 sets correct?
    Refering to my routine? 21 sets. Works really well for me. All you are doing for chest is bench press? You have to vary it up. Can't spend all your time on the bench....

  6. #6
    pen15 is offline New Member
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    but I dont have a cable fly machine I lift at a highschool and their equip is limited what else should I do

  7. #7
    Neo's Avatar
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    Originally posted by pen15
    but I dont have a cable fly machine I lift at a highschool and their equip is limited what else should I do
    You can do some flies with dumbells. Swiss ball or medicine ball pushups are pretty good too. Pete235 just posted a thread about it. Check that out.http://www.anabolicreview.com/vbulle...threadid=24943

  8. #8
    Tapout's Avatar
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    no neo i was refering to pen15. i went to just benching because i was power training and put on big size and strength. a few of us did this to see what would happen and we trained bench intense and heavy. my bench went up to 445 and my partner just set state record with 600 at 240. we put on alot of size and thickness.i do usually 2 sets of either incline hammer or bar (usually bar hurts shoulder) or 2 sets of flys. and thats it
    it may not work for everybody but it worked great for me

  9. #9
    Neo's Avatar
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    Originally posted by Tapout
    no neo i was refering to pen15. i went to just benching because i was power training and put on big size and strength. a few of us did this to see what would happen and we trained bench intense and heavy. my bench went up to 445 and my partner just set state record with 600 at 240. we put on alot of size and thickness.i do usually 2 sets of either incline hammer or bar (usually bar hurts shoulder) or 2 sets of flys. and thats it
    it may not work for everybody but it worked great for me

    Wow! Congrats on the progress, bro! Keep up the good work!!!!

  10. #10
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    Originally posted by Neo
    You have to vary it up. Can't spend all your time on the bench....
    as alwayz Neo is right on this one

  11. #11
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    I spend a lot of time on the bench as well, but it is because flyes are painful to me! Should I go for lighter dumbbells on the flyes?

  12. #12
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    Originally posted by The French Curler
    I spend a lot of time on the bench as well, but it is because flyes are painful to me! Should I go for lighter dumbbells on the flyes?
    absolutely....Drop your weight of dumbells down if you have any pain. Or try cable flies....

  13. #13
    pen15 is offline New Member
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    thanks guys neo I will try that

  14. #14
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    I made the mistake of trying to work throught the pain and ended up screwing my rotator cuff. I was out of the gym for 2 months, and lost alot of size and strength. The morale: If you're feeling alot of pain, stop the exercize before you do some serious damage.

  15. #15
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    I agree with TAPOUT; that's a lot of work in one training IMO. Mix it up, and use some cable/machine excercises every once in a while.
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