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Thread: Critique my chest day.

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  1. #1
    Join Date
    Oct 2016
    Posts
    57
    Bro, what I would do is this:

    -hit bench on a day on it's own and also hit is one more time, with lighter weight and focus on being explosive, before shoulders.

    -What has worked great for me and a lot of friends is this progression model: The WeighTrainer - Fred Hatfield's Peaking Program

    -If you also want hypertrophy I would hit it like this on chest day:

    Weeks 1-4:
    1.Dumbell bench press: 4x8-10, focus on warming up and pre pumping the pecs.
    2.Bench Press:Fred Hatfield's Peaking Program
    3.Incline Bench: 4x6-8
    4a.Dumbell flies:3x8-10
    4b.Dips: 3xMAX

    Weeks 5-8:
    1.Machine chest press: 4x6-8, focus on warming up and pre pumping the pecs.
    2.Bench Press:Fred Hatfield's Peaking Program
    3.Floor Press: 4x4-6
    4a.Incline Dumbell flies:3x6-8
    4b.Dips: 3xMAX

    Hope it helps

  2. #2
    Join Date
    Aug 2016
    Posts
    2,534
    Quote Originally Posted by Kaido View Post
    Bro, what I would do is this:

    -hit bench on a day on it's own and also hit is one more time, with lighter weight and focus on being explosive, before shoulders.

    -What has worked great for me and a lot of friends is this progression model: The WeighTrainer - Fred Hatfield's Peaking Program

    -If you also want hypertrophy I would hit it like this on chest day:

    Weeks 1-4:
    1.Dumbell bench press: 4x8-10, focus on warming up and pre pumping the pecs.
    2.Bench Press:Fred Hatfield's Peaking Program
    3.Incline Bench: 4x6-8
    4a.Dumbell flies:3x8-10
    4b.Dips: 3xMAX

    Weeks 5-8:
    1.Machine chest press: 4x6-8, focus on warming up and pre pumping the pecs.
    2.Bench Press:Fred Hatfield's Peaking Program
    3.Floor Press: 4x4-6
    4a.Incline Dumbell flies:3x6-8
    4b.Dips: 3xMAX

    Hope it helps
    My next door neighbor does that type of intensity training...
    Shes a 95 year old woman ..no offense ladies

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