chest workout, please critique

**NSHOOTER320** · 02-10-2003, 03:19 PM

Chest and Tricep day:

Flat bench: 3 sets of 8, 1 rep of lower weight until failure
Decline bench: 3 sets of 8, 1 rep of lower weight until failure
Incline Bench: 3 sets of 8, 1 rep of lower weight until failure
Dips: 2 sets with added weight until failure each time
Skull crushers: 4 sets of 12
Tricep extensions: 4 sets of 12

My goal here is trying to gain mass in my chest. Is there anything i can throw in like cable flies or adjust in order to make this better or would that be overtraining? Should i be using wider grip on the benches to concentrate more on the chest? Any suggestions will be appreciated, thanx.

**Rich8888** · 02-10-2003, 03:27 PM

NS...tell us what kind of weight ur doing on flat, incline and decline and perhaps we can offer some ideas. Weight and the number of reps has a lot to do with growth. It seems 8 reps is a little low...so tell us more.

**NSHOOTER320** · 02-10-2003, 06:59 PM

alright well dont laugh at the weight but here it is:
flat: 190x8, 200x8, 210x8, 175-failure
incline: 155x8, 165x8, 175x8, 135-failure
decline: 175x8, 185x8, 195x8, 155-failure

**Rich8888** · 02-10-2003, 08:52 PM

NS...Thanx for the stats on your weight. Here's an idea. Change over to all dumbell bench work for the next 4-6 chest days. It is important to do them in this order....and use these weights as a guide only....HOWEVER IT IS IMPORTANT TO DO AS MUCH WEIGHT AS YOU CAN for 12 good reps.:

Incline 3 sets 12 reps each 40X12, 50X12, 60x12
decline 3 sets 12 reps each 50X12, 60X12, 70X12
Flat 3 set 12 reps each 50X12, 60X12, 70x12
Cable flys 3 sets 10 each 30X12, 40X12, 50X12

Do the flys with an upright position slightly bent at the waist with chest up high and head up, elbows out and squeeze the chest...IMPORTANT to keep your chest up high and head up.

On the bench work, don't be bashfukl to ask someone to spot you so that you can perform all 3 sets X 12on each exercise.

As you get stronger from workout to workout increase the weight on the first set on each exercise and move up 10lbs on each set.

This routine will provide you with a nice change in the way your pecs are accustomed to working.

Follow the routine for the next 4-6 chest days and I believe you will see significant improvement.