Critiquing Chests

Hey there, im 19 years old and weigh 185. My BF is right around 17%.My current lifting experience is fairly short, only around a year and im trying to put on solid mass. I have already had my diet crituqued in the dieting forum and im ready to gain some weight. I lift 5 times a week giving each muscle their own day. This was my exact workout today (chest day). Is this a good workout for my chest once a week? Please keep in mind that I went till failure on the last of each lift.

DUMBELL BENCH
60 LBS 10x
65 LBS 10x
70 LBS 10x
75 LBS 8x

MACHINE OR DUMBELL FLY
120 LBS 10x
140 LBS 10x
140 LBS 10x

Decline Barbell Bench
155 LBS 10x
175 LBS 8x
175 LBS 6x
175 LBS 4x

Incline Dumbell Bench
60 LBS 10x
55 LBS 10x
55 LBS 8x
50 LBS 8x

Machine Benchpress
100 LBS 20x
80 LBS 20x
60 LBS 20x
40 LBS 20x

What do ya guys think? Will that workout allow me to grow and make progress. Of course I will always be moving up in weight. Thanks for the input!

Overtraining for me. Id drop the Machine Benchpress and do your flys last. In fact if your trying to gain, Id even drop the flys and go balls out on three exercises.

Drop the Machine Benchpress and possibly drop flys? That would leave me with..

DUMBELL BENCH
60 LBS 10x
65 LBS 10x
70 LBS 10x
75 LBS 8x

Decline Barbell Bench
155 LBS 10x
175 LBS 8x
175 LBS 6x
175 LBS 4x

Incline Dumbell Bench
60 LBS 10x
55 LBS 10x
55 LBS 8x
50 LBS 8x

Would that be enough lifting for me to grow like I want to? I just don't want to undertrain.

I switch up my chest routine pretty much weekly, but I am focusing on inclines alot these days. It is no doubt the most lagging body part I got, hard to make it grow.

The guys I train with like to fly, so I usually will. Typically I try to focus more on compound movements which is what Johnny is saying by dropping the flies and focussing on the pressing exercises.

Last week for example I did

Dumbell Bench - 3 sets
Incline Bench - 3 sets
Hammer Strength machine - 3 sets
Dips - 3 sets
Flies - 1 set (very slow and focussed alot on the negative)

I like to incorporate the dips because I do chest and tri's on the same day, and it really works both of them well.

Quote:

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Originally Posted by SuperLift

Drop the Machine Benchpress and possibly drop flys? That would leave me with..

DUMBELL BENCH
60 LBS 10x
65 LBS 10x
70 LBS 10x
75 LBS 8x

Decline Barbell Bench
155 LBS 10x
175 LBS 8x
175 LBS 6x
175 LBS 4x

Incline Dumbell Bench
60 LBS 10x
55 LBS 10x
55 LBS 8x
50 LBS 8x

Would that be enough lifting for me to grow like I want to? I just don't want to undertrain.

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The key in the begining from my experince is MORE IS LESS. However i would add flies (incline,flat or Pec Deck) switching every couple of weeks as a good isolation movement at the end of the your workout. Possibly using a lighter weight and getting a deep stretch.

Have a look at this dude it will help a lot http://thefitshow.com/week3/milos_chest_med.htm

Yeah that video is very helpful, thanks for the link. Gonna definitly stay up to date on that website for the info.

20 sets? def overtraining man...take everyone's advice it is all accurate. switch things up, keep your body guessing, maybe even throw in a light day every so often.

one week i do dumbbells and the next week i'll do pyramid lifting with barbells to mix up the routine...

i like doing two sets of 5-7 reps on all exercises, i can move alot of weight and realy stimulate the chest.