Quote Originally Posted by toneloc85 View Post
this was monday chest day.
flat db w/90s
8/7/6/5

incline bar
155/10
165/9
175/8/5

dec.bar press
185/10/8/8

incline.db flye
35s-12/12

cable xover
21s style 7normal/7lower/7two steps out
3 sets


REED please comment on this workout as to what could be done differently
Well if ur focusing on upper chest then do that first whe ur the strongest. Id say switch from starting incline barbell bench first one workout then next chest workout start with incline dumbell press for variety. Also try sometimes to pre-exhaust the upper pecs and do incline flys first then incline press (barbell or dumbell). FLys exhaust ur pecs, not ur delts or tris like presses. Then after incline id do flat dumbell or barbell (switch it up), then dips with ur bodyweight with perfect form and leaning forward to focus more of ur lower pecs than ur tris. End the workout with some drop sets of flys or something like that: example:
Incline flys 3 sets
Incline press 4 sets
Flat press 4 sets
Dips 3 sets
Then for an extra pump can superset decline smith machine w/ decline flys, or 21's w/ cable flys, stuff like that. All the sets above are working sets, warm up sets dont count. Remember ur "On" so u need to add a set or 2 to ur routine along with more intensity and focus to maximize ur gains and take full advantage of being "On".