Chest Workout critque please

[Little Herc]

Tomorrow is chest day. Just wandering what u guys think of my routine:
Bench Presses
Incline Bench
Dumbbell Presses
Military Presses
Dumbbell Lateral Raises

I do 4 sets of 6-12, Just my second week back on weights and i don't have the weight down yet so i load up the weight and go at least 6 reps removing weight if its 2 heavy or if i can get up to 12 i add some.

Is that too few or too many exercises?

[jbm]

Too many exercises...

[jbm]

Tomorrow is chest day. Just wandering what u guys think of my routine:
Bench Presses
Incline Bench
Dumbbell Presses
Military Presses = this is not a chest workout
Dumbbell Lateral Raises = this is not a chest workout.

I do 4 sets of 6-12, Just my second week back on weights and i don't have the weight down yet so i load up the weight and go at least 6 reps removing weight if its 2 heavy or if i can get up to 12 i add some.

Is that too few or too many exercises?

Bold!

[Little Herc]

Hey thanks, I actually lifted my routine from an old post and made it my own.
http://forums.steroid.com/showthread.php?t=392393
Do you think the other 3 other exercises are significant enough or do i need to add one? It just seems 3 exercises will make chest day kinda fast, i guess i can do some ab/calf/forearm work afterward.

[Little Herc]

Actually its chest and shoulder day

[jbm]

I'd do

Bench press 4 sets or dumbell
Flat flyes 4 sets
incline press 4 sets or dumbell
Abs

or

Dumbell press 3 sets or barbell
incline flyes 3 sets
incline dumbell press 3 sets or barbell
pull over 3 sets
Abs

Always do warm up sets high reps light weight on your first exercise.

How about 1 day each body part. mon to fri workout, sat and sun rest.

[Little Herc]

I'd do


How about 1 day each body part. mon to fri workout, sat and sun rest.

I could do that. I usually go an extra day just to mingle with the hotties on the ellipticals. Could u suggest a good back routine?

[jbm]

I could do that. I usually go an extra day just to mingle with the hotties on the ellipticals. Could u suggest a good back routine?

Pull ups 3 sets
Barbell Row 3 sets
Cable rows 3 sets
front and back shrugs 3 sets each
Deadlifts 4 sets

[CicoBuff]

Does anyone know a good (lower)chest workout. My friends I don't have bitch tits (or whatever they call it) but trying find a chest workout that tighten lower part of the chest. (If I don't make any sense ignore me.)

[jbm]

Does anyone know a good (lower)chest workout. My friends I don't have bitch tits (or whatever they call it) but trying find a chest workout that tighten lower part of the chest. (If I don't make any sense ignore me.)

please start you own thread bro....

[ray0414]

Does anyone know a good (lower)chest workout. My friends I don't have bitch tits (or whatever they call it) but trying find a chest workout that tighten lower part of the chest. (If I don't make any sense ignore me.)

its more important to cut body fat to see lower chest detail.

[Alphatier]

Hey thanks, I actually lifted my routine from an old post and made it my own.
http://forums.steroid.com/showthread.php?t=392393
Do you think the other 3 other exercises are significant enough or do i need to add one? It just seems 3 exercises will make chest day kinda fast, i guess i can do some ab/calf/forearm work afterward.

Bro, I do 3 exercises, 3 Sets each, and finish in like 30 minutes.

Keep it short.

example of what I do:

3 Sets 45 Degree Incline Barbell Press
3 Sets 30 Degree Incline Dumbbell Press
3 Sets weighted Dips(Chest Focus)

Switched up Dips and Dumbbell Press last week to keep on making gains since I plateaued a little on both exercises.

Get in the gym, Hit it hard, and Get out!

I can honestly say my chest has improved greatly from doing 9 sets versus 12, plus less chest fat through cutting.

It's all about switching it up from time to time to keep you from hitting a plateau. When you feel like you have plateaued just switch exercises around or replace and exercise with a new one. The reason I switched them up instead of replacing them is because I love these 3, and they have yielded the best results this far.

Good Luck.

[bass]

Too many exercises...

what do you mean too many? too many for beginners, advanced or just anyone? here is what i do, am i doing too much and what is the harm in doing too much?

DB Press 10x4
DB Decline 10x4
DB Incline 10x4
Cable fly straight 10x3
Cable fly decline 10x3
Cable fly incline 10x3
Machine bench press wide grip 10x4
Machine bench press narrow grip 10x4

[Alphatier]

what do you mean too many? too many for beginners, advanced or just anyone? here is what i do, am i doing too much and what is the harm in doing too much?

DB Press 10x4
DB Decline 10x4
DB Incline 10x4
Cable fly straight 10x3
Cable fly decline 10x3
Cable fly incline 10x3
Machine bench press wide grip 10x4
Machine bench press narrow grip 10x4

29 exercises for chest....seriously?

It's called overtraining, and I can't see your chest grow from that routine.

You know after 1 hour or so of working out your cortisol levels start to rise and test levels start to decline. Not something you want to be looking for, and with 29 sets you're at least taking 2 hours I would say.

I posted an example above, you can use it as a guideline.

However, I strongly recommend you visits Eat's training advice thread and post up your whole routine to get it fixed(yes I mean FIXED not tweaked, because you're SERIOUSLY overtraining.

Here's the link:

http://forums.steroid.com/showthread.php?t=385368

Good Luck.

[bass]

thanks, I'll take a look at it. BTW, it takes me one hour to finish that training.

[eatrainrest]

Bro, I do 3 exercises, 3 Sets each, and finish in like 30 minutes.

Keep it short.

example of what I do:

3 Sets 45 Degree Incline Barbell Press
3 Sets 30 Degree Incline Dumbbell Press
3 Sets weighted Dips(Chest Focus)

Switched up Dips and Dumbbell Press last week to keep on making gains since I plateaued a little on both exercises.

Get in the gym, Hit it hard, and Get out!

I can honestly say my chest has improved greatly from doing 9 sets versus 12, plus less chest fat through cutting.

It's all about switching it up from time to time to keep you from hitting a plateau. When you feel like you have plateaued just switch exercises around or replace and exercise with a new one. The reason I switched them up instead of replacing them is because I love these 3, and they have yielded the best results this far.

Good Luck.

i am GLAD to hear that my advice has been put to good use, and with good sucess! lol...

[bass]

Okay, I have done some searching but found most trainers do allots of exercises, see this video, he is doing almost as many exercises as i have listed for my workout,

1. flat DB press 12, 10, 8, 6
2. flat DB flys 12, 12, 10, 10
3. 30 degree DB incline 12, 10, 8, 6
4. 30 degree DB flys 12, 10, 8, 6
5. Dips, 3 sets to failure
6. pushup, 3 sets to failure

http://www.youtube.com/watch?v=00X-A2qzsdM

[Little Herc]

I did just read in the slingshot training sticky up top that after 12 sets per muscle group that u are basically not doing anything. It's hard to tell good advice from bad when u haven't got a grasp on your on body yet, so many different opinions and what not but Ronnie seems to know his shit.

[eatrainrest]

Okay, I have done some searching but found most trainers do allots of exercises, see this video, he is doing almost as many exercises as i have listed for my workout,

1. flat DB press 12, 10, 8, 6
2. flat DB flys 12, 12, 10, 10
3. 30 degree DB incline 12, 10, 8, 6
4. 30 degree DB flys 12, 10, 8, 6
5. Dips, 3 sets to failure
6. pushup, 3 sets to failure

http://www.youtube.com/watch?v=00X-A2qzsdM

he only listed 6 sets to failure so in essence you may be able to get away wtih around 12 or so sets of chest. 29 as listed before is definately too many working sets. dont go by ronnie coleman and jay cutler routines, they are genetically gifted, pharmaceutically enhanced freaks. not to mention they dont specify everything such as which sets are to failure and which are not. it is easy to overtrain a muscle being misinformed

[bass]

okay, i counted 18 exercises, still not near the 29 i listed.

BTW, if i stick with the following, would it still be considered over working, or should i drop some of those exercises and which ones?

1. flat DB press 12, 10, 8, 6
2. flat DB flys 12, 12, 12
3. 30 degree DB incline 12, 10, 8, 6
4. 30 degree DB flys 12, 12, 12
5. decline DB press, 12, 10, 8, 6
6. decline DB flys, 12, 12, 12

[Alphatier]

i am GLAD to hear that my advice has been put to good use, and with good sucess! lol...

Yeah, I'm glad to have taken your advice.

Gym time is shorter, with better results.

[Alphatier]

okay, i counted 18 exercises, still not near the 29 i listed.

BTW, if i stick with the following, would it still be considered over working, or should i drop some of those exercises and which ones?

1. flat DB press 12, 10, 8, 6
2. flat DB flys 12, 12, 12
3. 30 degree DB incline 12, 10, 8, 6
4. 30 degree DB flys 12, 12, 12
5. decline DB press, 12, 10, 8, 6
6. decline DB flys, 12, 12, 12

Ok well let me ask you, what is your philosophy behind doing so MANY sets?

[bass]

Ok well let me ask you, what is your philosophy behind doing so MANY sets?

i really don't have one! i just thought you need to workout the muscle from every angle. if we are only limited to so many, then when do we do the other exercises? Please understand I am not arguing with you, only trying to learn, …

[eatrainrest]

i really don't have one! i just thought you need to workout the muscle from every angle. if we are only limited to so many, then when do we do the other exercises? Please understand I am not arguing with you, only trying to learn, …

we understand bro! not trying to flame either but IMO it is too many sets... i think you shoudl try slingshot training using 12 then 6. or a standard of 8-9 sets of 100 percent intensity.

[bass]

we understand bro! not trying to flame either but IMO it is too many sets... i think you shoudl try slingshot training using 12 then 6. or a standard of 8-9 sets of 100 percent intensity.

Thanks...

[Little Herc]

Pull ups 3 sets
Barbell Row 3 sets
Cable rows 3 sets
front and back shrugs 3 sets each
Deadlifts 4 sets

This is actually a very good back routine. A lot better than past ones I've tried. I'm sure that peaple lalaughed at me trying to do rear barbell shrugs. I'm sure it looked like i was massaging my ass with a barbell. I also have to use the pully instead of pushups but I guess that will come with time.