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Getbig Bodybuilding Boards => Training Q&A => Topic started by: benjamin pearson on February 06, 2007, 08:17:57 PM

Title: Help with Chest
Post by: benjamin pearson on February 06, 2007, 08:17:57 PM

I am trying to bring up my chest.... I was thinking of doing the following what do you guys think...... hitting chest twice per week

Monday:
Bench Press 4 working sets
Incline press 4 working sets
Flys 3 working sets
Wide grip weighted dips 3 sets

Then Thursday
Incline hammer strength 4 sets
flat hammer 3 sets
incline fly 3 sets
cable crossovers 3 sets

What do you guys think?

Title: Re: Help with Chest
Post by: smaul on February 07, 2007, 12:18:15 AM

I think that looks alright, how long have you been training? 

Title: Re: Help with Chest
Post by: biggabriel on February 09, 2007, 08:02:26 PM

As long as you a recovery ok I think that is a good split. Personally I would prefer at least 5 days between chest workouts and maybe add a little volume to make up for the gap.
Are you natural? Do you compete? If you aren't natural then your recovery should be a little better, and if you do compete and are getting ready for a show then the second 'machine' workout should give you valuable 'time under tension'

Title: Re: Help with Chest
Post by: NoCalBbEr on February 09, 2007, 08:37:27 PM

I personally dont care for any type of machine. plate loading or weight stacks. so, if i were u. i would do this:

incline barbell press
flat dumbbell press
incline dumbbell flyes
cable cross overs

Title: Re: Help with Chest
Post by: AVBG on February 09, 2007, 08:52:33 PM

Quote from: benjamin pearson on February 06, 2007, 08:17:57 PM

I am trying to bring up my chest.... I was thinking of doing the following what do you guys think...... hitting chest twice per week

Monday:
Bench Press 4 working sets
Incline press 4 working sets
Flys 3 working sets
Wide grip weighted dips 3 sets

Then Thursday
Incline hammer strength 4 sets
flat hammer 3 sets
incline fly 3 sets
cable crossovers 3 sets

What do you guys think?

Mondays workout looks good.. however would drop the machines for free weights.

For thursday I would do incline flys, flat flys & decline.

5 sets per exercise and 10-12 reps for each set.. handle the weight slowly.. If unsure of form check out Milos Sarcev's form on the bb.com (fitshow) when he went through a chest workout.

Title: Re: Help with Chest
Post by: haider on February 09, 2007, 09:59:51 PM

Quote from: benjamin pearson on February 06, 2007, 08:17:57 PM

I am trying to bring up my chest.... I was thinking of doing the following what do you guys think...... hitting chest twice per week

Monday:
Bench Press 4 working sets
Incline press 4 working sets
Flys 3 working sets
Wide grip weighted dips 3 sets

Then Thursday
Incline hammer strength 4 sets
flat hammer 3 sets
incline fly 3 sets
cable crossovers 3 sets

What do you guys think?

IMO thats too much volume, atleast the workload seems to be too much. I'd do a heavy day, and a lighter day.

Day 1:
Bench Press: Ramp upto 5 rep max (over 5 sets)
Low Incline Db: 3 x 6-8
Dips: 1-2 x 8
Pec Deck (pushing with the elbows): 2 x 12-15 (short rest)

Day 2:
Pec Deck (pushing with the elbows): 3 x 10
Incline Bench(or hammer if u wish): 3 x 8
Cable Crossovers: 2 x 12-15 (short rest)

Epic mass building routine!!!!!!  8) 8) 8) On day 1 emphasis is on pushing exercises and strength. Majority of focus is in the 6-8 rep range. Day 2, u start out with pec deck to emphasise hypertrophy over strength. Here the focus is on the 8-10 rep range. Just my 2 cents.