Gonna post up my current chest routine as of request by a couple guys in the last week. Nothing special but it gets the job done. Remember each set must be given 110% intensity, this is a low set workout and is meant to really stress the muscles and take them to fatigue so get a workout partner or a spotter otherwise don't do this chest routine, simple.
We're only doing this every 6days so hit it hard and do it right... light weight baby!
Here we go!
Again let me state, chest will develop in the shape that it's genetically predisposed to do so.. some ppl have better shape/symmetry and others don't.. Deal with what you got and build the best chest you possibly can, because you can't change it.
Week 1 + 3:
Flat bench dumbbell presses: 5sets (obviously here use weights that are in this rep-range for YOU, try and move up every two weeks when you hit the same workout Again, remember we do a 1/3, 2/4 split)
Set 1 warmup - 70lb x 15
Set 2 moderate heavy - 120 x 12
Set 3 heavy - 140 x 8-10
Set 4 workset to failure - 150 x 6-8
Incline dumbbell presses: 4 sets (you want to take a 3-5minute break between these two excercises... Perfect time to go do a few sets of Calves and relax/get your mind set for the next sets to come.)
Set 1 warmup - 70 x 12-15
Set 2 moderate heavy - 100 x 10-12
Set 3 heavy - 115 x 8-10
Set 4 heavy MF'er to failure - 120-125 x 4-6
Decline hammer strength: 3 sets (If you're not hurtin by now and you can't really feel your chest or it doesn't feel extremely pump then you did something wrong whether it be your form or your training like a 12yr old school girl, so fix it next workout or don't do this workout, it's not for you lol). btw your front delts shouldn't be extremely tired/sore but they should feel pumped, if they are exhausted then change your form on incline dumbbells to further other your body and roll your shoulders down.
Set 1 heavy - 3plates x 12 (really squeeze and concentrate on the contraction)
Set 2 heavier - 3 and a 25 x 10 (slow negative 2-3second count down, 1-2second count push, feel the burn!)
Set 3 failure - 4plates x 4-6 (You're ready to go home but you got one more set! Take a few minutes inbetween each of these and make each one count.)
Week 2 + 4
Same as above but start with incline so the weights will obviously shift to heavier lifts on incline and lighter on flat press dumbbells. Another option for the third movement would be cables although I'm not a big fan of isolated movements while bulking.
Anyway this is the routine, try it for 4-6wks and let me know how it goes. I guarantee if done correct with the right intensity you should spark some new growth and break past that plateau.
(Used to do a barbell routine and switched to dumbbells only after a ligament/tendon injury to the left side of my chest from flat bench press).
First pic is from 2003, 2nd pic is from 6months ago, third pic is recent (clean for 3months), made a bit of progress using these two routines alone (dieting for comp btw in 3rd pic, 7wks out from competition).
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and see how that goes.
Originally Posted by IBdmfkr
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