chest workout

[Awesome_Shiloh]

you'll probably laugh but i work tech support from home and have to watch my daughter in the evenings, so my workout is done from home. i have dumbells up to 50lbs and an adjustable bench so i can o my incline and shoulder presses, anyway no real bench press at the house. however have seen very nice visible size gains in the chest with twice a week workouts and only using dumbells, do regular presses and flys, anything else i can incorperate to increase size?

[Awesome_Shiloh]

old pic on my avatar, before dumbelss strictly push-ups and pull-ups

[subaruwrx04]

If you only have dumbells. Flat bench press and fly. Incline press and fly.

[Awesome_Shiloh]

what about the pull-overs with DB's that arnold use to do? heard it can improve chest size but there is a risk of shoulder injury

[quarry206]

actually we are close to the same boat... though i had a very strong chest before.. for the past five months i have been living at a little 20man base in iraq .. but we don't have a gym just some weights.

i would say stick with for chest

fly's
push ups
chest press
and dips with a chair or something better if you got it.

also through in some
shoulder presses
shoulder raises
up right and bent over rows
and tricep work

those will help your chest movements since they are the supporting muscle groups

[Awesome_Shiloh]

been doing those other shoulder workouts as well, however, i've been doing my shoulders on a seperate day from my chest, should i be doing them on the same day? i know everyone is different, but am looking for any advice. i've been accused of overtraining. i think its probably because i only have the dumbells, and subconsciencly think i'm not getting a hard enough workout. i know this is dumb since the next day i can never move. here's a break down:

day 1:
breakfast w/coffee
muscle juice 4-scoop shake
1 scoop NO explode
5 set reverse DB fly's
5 sets lateral DB raises
5 sets forward DB raises
5 sets DB shoulder presses
3 sets bent over single arm DB rows
muscle juice 2-scoop shake
1 scoop NO explode
5 sets alternating standing curls
5 sets seated DB curls
5 sets seated reverse grip curls
5 sets hammer curls (superseted w/ dips on a chairreps of 20-25)
--each exercise i do the first set is light weight 20 reps, eachset after that is increased in weight and done to failure--
8:30 pm pronabolin--been taking 2 weeks, my pic is at 5'9" 146, after these past 3 weeks i'm at 159--very happy about this

day 2:
same as day one except for the exercises
5 sets of incline DB fly's
5 sets of flat DB fly's
5 sets of decline DB fly's
5 sets of decline DB press
5 sets of flat DB press
5 sets of incline DB press
5 sets of over the head tricep extensions
5 sets skull crushers

day 3:
5 sets sqauts w/ DB's
5 sets lunges w/ DB's
joggin 1 hr
abs

--then repeat 3 day cycle and on 7th day rest--

is this to much or are the gains i've made within reason?
i know it's a dramatic gain for only a couple weeks, but i just restarted lifting after being out of commision with injury to my back--work related--, so i'm sure it's mostly muscle memory----any advice? i'm open to criticism

[eatrainrest]

been doing those other shoulder workouts as well, however, i've been doing my shoulders on a seperate day from my chest, should i be doing them on the same day? i know everyone is different, but am looking for any advice. i've been accused of overtraining. i think its probably because i only have the dumbells, and subconsciencly think i'm not getting a hard enough workout. i know this is dumb since the next day i can never move. here's a break down:

day 1:
breakfast w/coffee
muscle juice 4-scoop shake
1 scoop NO explode
5 set reverse DB fly's
5 sets lateral DB raises
5 sets forward DB raises
5 sets DB shoulder presses
3 sets bent over single arm DB rows
if i can add correctly that is 23 sets... no way in hell shoudl you ever do 23 sets.. i do liek 6 sets of anteroir/medial delts. also, what training intensity? rep range?
muscle juice 2-scoop shake
1 scoop NO explode
5 sets alternating standing curls
5 sets seated DB curls
5 sets seated reverse grip curls
5 sets hammer curls (superseted w/ dips on a chairreps of 20-25)
way to many sets this really overtraining
--each exercise i do the first set is light weight 20 reps, eachset a
fter that is increased in weight and done to failure--
8:30 pm pronabolin--been taking 2 weeks, my pic is at 5'9" 146, after these past 3 weeks i'm at 159--very happy about this

day 2:
same as day one except for the exercises
5 sets of incline DB fly's
5 sets of flat DB fly's
5 sets of decline DB fly's
5 sets of decline DB press
5 sets of flat DB press
5 sets of incline DB press
5 sets of over the head tricep extensions
5 sets skull crushers

day 3:
5 sets sqauts w/ DB's
5 sets lunges w/ DB's
joggin 1 hr
abs

--then repeat 3 day cycle and on 7th day rest--

is this to much or are the gains i've made within reason?
i know it's a dramatic gain for only a couple weeks, but i just restarted lifting after being out of commision with injury to my back--work related--, so i'm sure it's mostly muscle memory----any advice? i'm open to criticism

comments in bold, i think its overtraining too much and should throw the entire routine out. results can be, like you said muscle memory and starting back up again plus whatever supplements you take. throw it uot