Originally Posted by
delta1111
hi ronnie.
Here is the information you asked for:
day 1-monday:
chest 6 sets twice a week-
10 degree decline press on smith machine 2 sets
10 degree incline press on smith machine 2 sets
best exercise for inner chest imo is plate loaded hammer wide iso chest press. 2 sets. Cable crossovers also work if done right!
Shoulders:6 sets
2 sets of seated shoulder presses
2 sets of side dumbell raises, (do these leaning on bench at 75 degeee angle one arm at a time)
2 sets of reverse flyes for rear delts (front raises not needed)
back:6 sets
3 sets of wide grip lat pull downs,
3 sets of seated rows (use medium grip- "18 inches apart"- with lat bar attachment)
traps: 3 sets
3 sets of seated dumbbell shrugs
forearms: 4 sets
2 sets of forearm curls
2 sets of reverse curls.
day 2- tuesday:
biceps: 4 sets
2 sets of barbell curls,
2 sets of seated dumbell curls
triceps: 4 sets
2 sets of skull crushers,
2 sets of tricep cable presses
quads: 5 sets
3 sets of leg press or squat
2 sets of leg extensions
hams :3 sets
3 sets of leg biceps (hams)
abs: 4 sets
2 sets of reverse crunches or weighted crunches. (avoid sit ups using a decline bench as they can cause back trouble and hit the psoas harder than crunches-hence less ab stimulation than weighted crunches. Do 2 sets of weighted crunches on a bosu ball.
the following are work sets only.
Day 1:
Chest:
3 sets of incline bench press with smith m/c,
3 sets of flat bench press with smith m/c,
3 sets of flat or incline flies or pec deck,
9 sets total, 6 to 10 reps per set. Ocasionally i may use dumbells instead. And sometimes do 3 sets of declines.
Biceps:
3 sets of barbel or cable m/c curls,
3 sets of seated dumbell curls,
3 sets of preachers using bar or dumbell,
9 sets total, 8 to 10 reps per set.
Abs:
3 sets of sit ups using a decline bench, 20 reps per set.
Day 2:
Back:
3 sets of wide grip lat pull downs,
3 sets of seated m/c rows,
3 sets of bent over rows,
9 sets total 8 to 10 reps per set.
Triceps:
3 sets of skull crushers,
3 sets of behind the neck dumbell presses,
3 sets of tricep cable presses,
9 sets total 8 to 10 reps per set. Triceps is one of my favourite muscles to train so there are many different excersises i use on a typical day, like close grip dips, close grip b/press, bench dips. With triceps, there seems to be so many excersises one can use.
Day 3:
Legs:
3 sets of leg press or squat,
3 sets of leg extensions,
3 sets of leg biceps (hams),
9 sets total, 8 to 10 reps per set.
Calves:
2 sets calve m/c toes pointing in,
2 sets calve m/c toes pointing out,
2 sets calve m/c normal,
6 sets total, 10 reps per set.
Day 4:
Shoulders:
3 sets of seated m/c shoulder presses,
3 sets of side dumbell raises,
3 sets of front dumbell raises,
3 to 5 sets of shrugs using olympic bar (heavy) sometimes use dumbells for this.
12 to 14 sets, 8 reps per set.
Forearms:
6 sets of forearm twists using weighted rope ties to a stick (wrist roller) or 3 sets of forearm curls and 3 sets of reverse forearm curls.
Abs:
3 sets of sit ups using a decline bench, 20 reps per set.
This is a typical week for me, although sometimes i change the excersises but the volume stays the same.
I also have an issue developing my inner chest. When i do exercises like peck deck, cable crossovers or flies and really squeeze at the top of the rep, i get a really good pump but never seem to grow from it. It's as if there's no muscle there to grow. Can you recommend any thing for this?yes! The hammer strength iso-lateral plate loaded chest press is hard to beat for building inner chest mass!one last thing, would you recommend wide grip dips and decline presses for lower chest development, or just flat presses? just 10 degree decline presses on a smith machine! many thanks again ronnie, your help and guidance is always appreciated.
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So, so far no problems there, maybe if it decreases after I up the Tren I will look into it. Was that the reason you suggested it? Again thank you for all your input on this forum you are a great help.
