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Getbig Bodybuilding Boards => Training Q&A => Topic started by: roastbeef1 on December 01, 2008, 05:39:28 PM
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Hey,
I am embarking on a new workout plan where I hit one body part each day, 3-4 exercises, 3-4 sets, at 8-10 reps. Did a back workout today, felt great, so I think I am going to stay on track with the whole one part per day thing, for a while and see how it goes. Anyways, got a chest workout coming up tmr, and was wondering what you guys suggest, for exercises, sets, etc, for chest, granted that I am only doing that part for the entire workout. I know most people would say, bench, bench, bench, but here is the thing ; I have had great results from going heavy on the pec deck, and cable flies, with finishing sets on bench, both flat, incline and decline. Should I stay with the fly movements as the mainstays for my chest workout, or do you guys think I would make better progress by hitting the bench more often. Please hit me back with tips and or pointers! THX!
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If you had great results with something by all means stick with it, at least until the results slow down... if you gonna change things up I'd suggest adding db presses. Might wanna throw in dips somewhere at the end of your day too. I'd skip declines.
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Incline Press Db or BB
Weighted Dips
Flat Press (machine or DB)
DB Flys/Pec Dec/Cable Flys
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sweet, any idea of how many sets/reps you guys suggest for each exercise, bearing in mind I plan on just doing chest for the whole workout? ???
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Personally I do 4 sets each with a pretty short rest between sets, 30 seconds typically. I pyramid my reps down starting out at 12 the first set and going to failure the following sets. This is something new I've been trying out, has been working pretty well so far.
I used to do the 3 sets of 10-12 reps scheme which worked well for a while, but got a little stagnant after a while.
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why not try
incline cable flies(2 sets of 12-15) supersetted w/ incline dumbell press(2 sets of 8-12)
then
weighted dips(2 sets of 6-10) supersetted w/ pec dec(2 sets of 12-15)
and finish off w/ bosu ball pushups to work your stabilizers(2 sets of 20)