Thread: please review my chest workout
09-16-2002, 02:49 PM #1Junior Member
- Join Date
- Jul 2002
- Central, NJ
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
135-12 reps (warmup)
225 6-8 reps
85-8 reps for 4 sets
40's 6-8 reps for 4 sets
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?
09-16-2002, 04:57 PM #2
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
09-16-2002, 06:04 PM #3
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
09-16-2002, 08:32 PM #4
The volume is WAY TO HIGH Bro, i would drop it down to about 8-9 working sets with very slow negatives...XXLSOURCE CHECKS ONLY FOR USERS WITH OVER 100 POSTS.
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09-16-2002, 08:47 PM #5
dude, ur nuts you look awesome! im gonna kick u the next time i see you!
09-16-2002, 10:07 PM #6
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??
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