Mondays workout Chest and Tri any changes i should make?!?!

[g.gonzales90]

Incline Bench (6 total Sets)
6 x 245
6 x 245
6 x 225
10 x 205
12 x 190
12 x 180

Flat Bench (6 total sets)
6 x 255
6 x 275
5 x 275 (chest was to fatigued to finsih last rep)
10 x 225
12 x 205
12 x 190

Decline Dumbell Fly (4 total sets)
12 x 40
12 x 45
12 x 45
12 x 50

Dips (dip belt used) (5 total sets)
6 x 115
6 x 115
10 x 110
12 x 100
12 x 90 (struggled last 4 spotter used)

Close Grip Bench (5 total sets)
6 x 205
6 x 190
10 x 185
12 x 165
12 x 145

Lying Tri Extension (5 total sets)
6 x 100
6 x 90
10 x 70
12 x 70
12 x 60

Focusing on compound movements right now for stength. Month 2 will have an added movement w/ higher reps. Month 3 will also have and additional movement w/ higher reps than month 2.

[toneloc85]

21 working sets for chest seems like a lot to me, i usually do 12-15 with drop sets or rest pauses mixed in for intensity. of course if you are on cycle it might be different. i also like to change my grips up whenever i do bar presses. 2 sets wide and 2 sets pretty close but not like close grip tri presses.

[jethro1]

Damn, thats alof of sets. I can make gains with about half the volume you use. What are ur goals?

[g.gonzales90]

current stats are 6'1" 206 17.6% BF
Goals are 190 w/ 8-10% BF
i use the lower reps for mass per se and the higher lighter reps to burn fat

[g.gonzales90]

mon-chest, tri's
tue-legs, abs, calves
wed-off day (usually do cardio and obliques)
thursday-shoulders, abs, calves again
friday-back and bi's

all my workouts usually consist of 3 compound movement for each muscle group. Sets are all in the range of 4-6, reps range from 6-12.

I get done w/ everything in about an hour and 15 min or less so its pretty intense to keep the heart at around 60-70% of my MHR.

With that being said i'm obviously open to change it, and any advice would help.

[EatLiftGrow]

IMO you are working your chest too much. 12-16 sets is fine. Anything more and you are overtraining.

[KZRSOIZE]

sometimes more is not better...BUT in some cases it may be...every individual is different, you may grow with more sets....i have found that working out tris on chest day has not helped ...i now dedicate a day to arms...by the time im done with chest my tris are shot....wish you luck ...

[toneloc85]

how many days is your chest sore after that workout?

[g.gonzales90]

how many days is your chest sore after that workout?

my chest is typically sore for about 2 days. I wake up thrus. morning and im between 97-99% recovered

I've been looking into the "sling-shot workout"!?! anyone have any pro's or con's to say about it?

[green22]

cut the chest volume down bro. thats out of control. 12 sets it plenty. use that time from all those sets on chest for some cardio if your 17%. Also off topic here but do you do that many sets for quads??????? I would be much more impressed if you did.

[quadsofsteel]

wanna take off some weight and slam on some muscle id say add low/ medium weight, high repetition clean and presses to your routine after chest day. works well for me

[bmit]

gotta agree, way too many working sets. How many to failure? I do about 6-9 sets to failure for chest. You would be better off with slingshot training than your current routine probably. It is the 2nd best i have tried. DC training is unparalleled in my experience

[g.gonzales90]

cut the chest volume down bro. thats out of control. 12 sets it plenty. use that time from all those sets on chest for some cardio if your 17%. Also off topic here but do you do that many sets for quads??????? I would be much more impressed if you did.

I do 45min a day on cardio also.

Leg workout goes as such:

Pre-exhaust quads (leg extension)
2 x 12 at 205 (toes out)
2 x 12 at 205 (normal)

Squats
6 x 335 (shoulder width)
6 x 315 (wide stance)
6 x 315 (feet close together)
10 x 275 (normal)
12 x 225 (normal)
12 x 205 (normal)

Leg Press
6 x 630
6 x 720
6 x 770
10 x 540
12 x 450
12 x 360

Lunges
6 x 135
6 x 135
10 x 115
12 x 95
12 x 85

Leg extension
12 x 190
12 x 190
12 x 190

Leg Curl
12 x 70
12 x 70
12 x 90

Leg press calve Raise
15 x 450
15 x 450
15 x 450

Seated calve raise
15 x 135
15 x 115
15 x 90

Needless to say i can't walk when im done. But I too feel like im doing way to many sets because by the time i get done w/ the lunges i feel like i need to vomit.

[g.gonzales90]

gotta agree, way too many working sets. How many to failure? I do about 6-9 sets to failure for chest. You would be better off with slingshot training than your current routine probably. It is the 2nd best i have tried. DC training is unparalleled in my experience

I don't hit failure untill the last set of Incline after that first set everything else after is pretty much to failure. I i don't get all the reps i usually rack the weight, wait 30 seconds then get the rest

DC training is that posted in the forum somewhere?

[creed33]

That sounds like a killer chest workout. I think I might try it.