Thread: My Chest work out
02-26-2003, 10:21 AM #1
My Chest work out
Here's my chest work out. What's your like.
I only work my chest out once a week and alternate workouts every week.
Home Work Out:
Week 1 Flat BB bench press with a weight i can lift for 3 reps at wide and medium grips for 4 sets each. Close grip put's to much stress on elobow joints.
Incline Same as Flat
Decline DB 4 sets for as many reps as i can get with 45lb DB's.(my Block DB's only go up to 45lbs.)last week i got 15 reps 1st set next week ill probably shoot for 18 or 19.
Gym Work Out:
Week 2 Flat DB Press Weight i can lift for 4 reps of 8 sets and stay with the same weight for a couple of week until i can lift for 8 reps then move up 5 pounds on each DB.
Incline Same as Flat
Decline Smith Machine Start off with a weight i can lift easily
for 6 reps of 4 sets and stay with same weight until i can lift for 8 reps 4 sets then move up five to ten pounds.
If theres any time left over i usually end it with some chest flye machines or tricep pull downs.
This has worked out pretty well for me so far i've been using this proram for about 3 months along with my 6 meal a day with at least 30 grams of protein a meal diet. I've added 30 pounds to my bench and went from 142 to 150. Not that much of a gain.
Any suggestions to fine tune this work out or any critisim is welcome.
Last edited by MysticGohan; 02-26-2003 at 10:32 AM.
02-26-2003, 11:31 AM #2Member
- Join Date
- Dec 2002
- Northern VA
2-3 sets of flat barbell
2-3 sets of decline BB or Incline DB
02-26-2003, 12:04 PM #3
My routine goes like this
flat bench 2 warm up sets
4 sets of 8,6,6,4
incline bb 4 sets of 10,8,8,6
decline bb 4 sets of 10,8,8,6
3 sets 10-12
4 sets 10-12
flat bench db press 2 warmup sets
4 sets 8,6,6,4
incline db press 4 sets 10,8,8,6
decline db press 4 sets 10, 8,8,6
peck deck 3 sets 10-12
cable crossovers 4 sets 10-12
02-26-2003, 12:45 PM #4
4 sets Flat BB 12-8-6-6
4 sets Incline DB 8-8-6
3 sets flyes 10-10-8
4 sets Incline DB 10-8-6-6
3 sets Flat DB 8-8-6
2 sets Flyes 10-8
2 sets Sable X Overs 12-10
4 sets Incline BB 12-10-8-6
4 sets Flat BB 8-7-6-5
2 sets Flyes 8-8
Just a few of the workouts I use. I do the basics, 2 pressing exercises , either flat or incline, followed by flyes or something else.
02-26-2003, 12:59 PM #5
Nice workouts Texan and assasinator. I never thought of adding a third alternate workout assasin. I'll add a third if i ever hit a plateau. Thanks for the idea.
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