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.
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