How does you chest workout looks like bros ????????
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How does you chest workout looks like bros ????????
bench, incline, flyes, cable crossover. sets are in order as follow. warmup of 20-30reps light, 4 sets
12,10,8,6, incline is 12,12,10,8, flye are 3x12, cable crossovers are 4x10
I do about 3 warm up sets, then i'll do 1 rest pause set of some type of incline bench, and stretch it afterwards for a min.
Quote:
Originally Posted by saboudian
?????????? :scratch:
Flat bench, incline db, pullovers
I switch things up every week...........but here is one of my workouts.
bench press - 4 x 12-6 (pyrimid weight up each set)
Incline db press - 4 x 8-10
incline cable flyes - 3 x 10-12
weighted dips - 2 x failure
! warm up set then 4 sets per exericise
Fkat Bench
1x15 reps warm up
1x10 reps
1x8 reps
1x6 reps
depending on what week eithe 1x2 reps or back up to 1x8 reps
Dumbell flys
1x12
1x10
1x8
1x8
Incline press
1x10
1x8
1x8
1x6
Cable cross overs
4 sets of 12-15 reps to
with this routin a managed to go from 275 to over 330 bench when i was in college, and really help sculp the pecs.
I must add i am usually struggling to get my last rep with all these exercises except cross overs.
Well i suppose I can elaborate. Generally I use machines, and i always use an incline, ranging from a slight incline to a steep incline. I do my 3 warm up sets or so. Then I get into my set, I do 8 second negatives on every rep and end every set on the negative. The first set I aim for 8-10 reps, end on the negative, rack it. I wait 20 seconds get my grip and do another set, usually 4-5 reps, end on the negative, rack it. Wait 20 seconds, get my grips and do another set, squeeze out 2-3 reps, end on the negative, have a partner help me out and raise it back to the top real fast, and do a static. And thats it for chest, then i do an extreme chest stretch, and move on. All DC stuff.Quote:
Originally Posted by Sorken
DIPS DIPS and MORE DIPS....no really....goes like this....
incline DB 4 sets, incline flies, dips supersetted with cable crossovers. Lately I have been doing each exercise like this. 2 warm up / high rep sets 30 seconds apart, then 1 set of each exercise heavy weights till failure, then rest for a couple of seconds, then sqeeze out a couple more repeat, repeat.
Warmup: 35-50 pushups.
Bench 3 sets. Reps of 8,6,4
Incline-same
Decline-same
Cable crossovers 4 sets, reps of 15-20
Here is mine...
Incline DB press 3set
Flat BB press 3set
Incline flyes 3set
Decline flyes 3set
(Sometimes 3sets of pullovers)
What do you think about that ??