chest workout critique please

[ninjazx14]

im posting my different workouts all week to get some critiques on them and see what i can add and take away. dont laugh at the weight im just start:P
stats 6'4 235 20%Bf (working the diet in diet forums also)

3set x 10 dumbbell press 60lbs
3set x 10 dumbbell fly 25lbs

3set x 10 incline dumbbell press 55 lbs
3set x 10 incline dumbbell fly 25lbs

3set x 10 decline dumbbell press 45lbs
3set x 10 decline dumbbell fly 25 lbs

2set x 10 Cable Cross over 50lbs

2set x (burnout) crunches

25 mins run treadmill at 7.5mph pace.

on my 10th rep i was struggling but maintaining my form.

all together this took me about 1 hour and 10 mins not including run

Is it to much on the chest or not enough. did i work out all the muscle i needed on the chest?

im doing back tomorrow will post that to get some critique on that. thanks

[eatrainrest]

hey bro too many sets of chest...

[FireGuy]

Drop 2 of the fly movements and the the cable crossovers and you will be better off. Maybe do 1 fly movement each chest day and alternate between incline, flat and decline.

[kaptainkeezy04]

That is wayyyyyy too many sets. 12 sets is MORE than enough for chest, not including warm up. I prefer doing 2 exercises for upper chest, 1 for overall chest, and 1 for lower chest, once every week. So something like...

2x warmup sets and 3x working sets of Incline bench press
3x working sets of Flat bench press
3x working sets of Decline dumbell press
3x incline flys (cable or freeweight)

[eatrainrest]

That is wayyyyyy too many sets. 12 sets is MORE than enough for chest, not including warm up. I prefer doing 2 exercises for upper chest, 1 for overall chest, and 1 for lower chest, once every week. So something like...

2x warmup sets and 3x working sets of Incline bench press
3x working sets of Flat bench press
3x working sets of Decline dumbell press
3x incline flys (cable or freeweight)

NICe

[ninjazx14]

That is wayyyyyy too many sets. 12 sets is MORE than enough for chest, not including warm up. I prefer doing 2 exercises for upper chest, 1 for overall chest, and 1 for lower chest, once every week. So something like...

2x warmup sets and 3x working sets of Incline bench press
3x working sets of Flat bench press
3x working sets of Decline dumbell press
3x incline flys (cable or freeweight)

hrmmm ok. give that a try. and that hits everything i need to hit in the chest? about how long should this take me. how long rest should i take between the sets.

[Undercover]

That is wayyyyyy too many sets. 12 sets is MORE than enough for chest, not including warm up. I prefer doing 2 exercises for upper chest, 1 for overall chest, and 1 for lower chest, once every week. So something like...

2x warmup sets and 3x working sets of Incline bench press
3x working sets of Flat bench press
3x working sets of Decline dumbell press
3x incline flys (cable or freeweight)

I'm about to start something similar to that tomorrow, but I wanted to incorporate supersets into my workout. I was thinking of doing dumbbell pullovers right after my incline flys. Would that be too much?

[kaptainkeezy04]

I do this workout with a partner and it takes about 45 mins, and i also superset with calf exercises, but thats beside the point. You can actually make this last 30-40 minutes if you superset incline and decline exercises, but i dont really recommend it, because your shoulders will get too fatigued i think.

[Undercover]

The thing is my chest never actually grew till I started being brutal about my workouts. I have no problem with growth with other parts of my body and my chest workouts were similar to the one you posted.

The last month or so I started implementing "rest pause" (little rest between sets) and I noticed better results. The problem is it's a bit tiring and I can't lift as much using that method. How does it all workout when it comes to 'shocking' the muscle? I mean less rest versus heavier weights.

[Gaspari1255]

I'm about to start something similar to that tomorrow, but I wanted to incorporate supersets into my workout. I was thinking of doing dumbbell pullovers right after my incline flys. Would that be too much?

It's kind of a lat work out too. You can do it but don't do back the day before or after chest.

[Undercover]

Yeah, I wasn't planning to but thanks for the heads up.