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  1. #1
    beachbod is offline Junior Member
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    Jul 2002
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    Central, NJ
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    please review my chest workout

    Hey bros. My chest is the bodypart i lack at the most. Please review my workout schedule and any advice would be great.
    21 yrs old. 6'3. 218 lbs. 9% bf
    Flat bench
    135-12 reps (warmup)
    275-10 reps
    285-8 reps
    295-6 reps
    255-8 reps
    225-10 reps

    Incline
    225-8 reps
    225-8 reps
    225-6-8 reps
    225 6-8 reps
    or dumbells
    85-8 reps for 4 sets

    incline flys
    40's 6-8 reps for 4 sets

    pullovers
    75 for 6-10 reps for 4 sets

    cable crossovers superseted with lower cables for 3 sets.

    Also, all the barbell exercises are done on the smith machine. Wondering if it is as effective as using the free bar. My right chest is a little smaller then my left one so using the smith helps me concentrate squeezing the right pec and control the weight more. Any one have any feelings on this?
    My workout usually lasts an hour and a half. Maybe i am overtraining the chest?

  2. #2
    D3m3nt3d's Avatar
    D3m3nt3d is offline AR's Whore D'Oeuvre
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    yes you are...chest needs only 9 sets to grow really...alot of people push the chest too hard, as i once did,now granted my chest still lags the rest of me, its doing better since i dropped to 4 exercises, 3 sets total of 12 sets...i also do tempo on chest...slow accentric and concentric movements to stimulate growth..in 3 weeks i have added 4 lbs and thats right after i came off a steroid cycle, I lost no weight, instead im gaining and my chest is looking better...so drop your sets for a while and see how everything goes bro...gotta try different things to see what works best

  3. #3
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    I WAS THINKING THE SAME YOU DONT HAVE TO DO ALL THE EXCERCISES IN ONE DAY ALTERNATE FRM WEEK TO WEEK BUT KEEP UP WITH INCLINE AND FLAT BENCH
    TRY SWITCHING UP AND DOING TH INCLINE FIRST GO HEAVY LOW REPS 3 SETS FOR A GOOD BURN SUPERSET ONE WEEK INCLINE FLYS I FOUND THAT DOING MORE WASNT ALWAYS BETTER FOR ME AND KEEPING THE INCLINE,FLAT BENCH AND DONG FLY AND DIPS WEIGHTED WAS A GREAT WORKOUT FOR MY CHEST, AND FROM WEEK TO WEEK I SWITCH IN A DIFFERENT EXERCISE

  4. #4
    MIKE_XXL's Avatar
    MIKE_XXL is offline AR-Hall of Famer
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    The volume is WAY TO HIGH Bro, i would drop it down to about 8-9 working sets with very slow negatives...XXL
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  5. #5
    Vaj10's Avatar
    Vaj10 is offline Associate Member
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    dude, ur nuts you look awesome! im gonna kick u the next time i see you!

  6. #6
    Alex Cross's Avatar
    Alex Cross is offline New Member
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    Sep 2002
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    46
    Hey fellas

    While we're on the topic, I have been doing only this:

    4 set dumbell press (flat)
    4 sets dumbell press (incline)
    3 sets DIPS

    sometimes i will add decline dumbells, or a hammer strengh machie (incline, decline, or flat)....

    But mainly only the 11 sets.... You think its good, or not enough??

    A/C

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