Example workouts

[delusional]

Hi, could some of you (really fit) guys post an exact example of what you would do during your chest/tri's day ? This would be for gaining size and strength, with an emphasis on size..

[mass 04]

I'm not fit, or even workout but if i did i would do something like

Bench Press-3x 6-10
Incline db press-3x 6-10
flyes-3x 8-10
dips- 3x to failure

pushdowns-3x 6-10
cg bench 3x 6-10
overhead bb extensions-3x 8-12



I do a bit more volume, it works for me. For chest i throw in a hammer strength press of some sort, and regulary use the pec deck instead of flyes. For tris i do the routine above, but with three more sets of an "isolation" exercise like kickbacks, reverse grip pushdowns et..

[wes]

Bench Press:
12,8,5,8,10

Smith Inclines:
8,5,5,8,12

Flyes:
12,8,6,10

Skullcrushers:
20,12,8,5,10

Seated French Press:
12,10,8,5,10

Pressdowns:
3 x 15-20

[delusional]

wes are you changing the weight when you are changing the amount of reps you are doing ?

[leonp1981]

Flat bench press - 4 x 12/10/8/6
Incline press - 4 x 12/10/8/6
Dips - 3 x 10
Flyes - 3 x 12

Lying extensions - 4 x 12/10/8/8
Pressdowns - 3 x 12

[Geo]

Seated French Press:
12,10,8,5,10

what the hell's a "seated french press" ?

[leonp1981]

what the hell's a "seated french press" ?

It's a seated overhead triceps extension.

[wes]

wes are you changing the weight when you are changing the amount of reps you are doing ?

Yes.