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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Lugar on March 12, 2007, 06:35:40 AM

Title: New Chest Routine...........
Post by: Lugar on March 12, 2007, 06:35:40 AM

I was reading a book hat showed a pretty solid 2x a week chest routine.  it's based off of the bench and your 5 rep max....so say right now my max 5 rep max is 175.  Day 1 would be 50%, 60, 70, 80, 90, 100%
then thursday or day 2 would be the same but the last set would be 3 reps of your 5x5 max multiplied by 1.02.  then the followig week, the 3 reps of 1.02% would be your last 5x5 session.....keeps increasing....what are your thoughts for today?

INCLINE barbell                  
135x11      12   6         INCLINE barbell
145x7*8      8   6         135x11
145x7-8      8            145x7*8
160x4   DROP   4            145x7-8
145x5      3            160x4
135x6      4            145x5
                  135x6
FLAT BARBELL (startHERE)                  
0X15                  180
90   0.5               
 110.00    0.6   5            
 125.00    0.7   5            
 145.00    0.8   5            
 165.00    0.9   5            
 182.50    1.02   3            
                      
                   
                  
PECK DECKS                  
120+x12      12            
135x10      10            
135x10      10            
135+x9   DROP   9            
120+x5      4            
105+x6      4            
                  
INCLINE FLY                  
30X10      10            
35X10      10            
40X10      10            
45X10      10            
                    
                  
DECLINE BURNOUT                  
145X10      10            
155X8      8            
165X6      6            
                     
                    
Seated Angled Calf-raise:                  
45+10x10                  
45x20x10                  
45x20+25x5                  
45+10x10, 45x5                  
Standing Calf-raise:                  
180x10                  
280x10                   
360x5                  
280x5                  
180x10                  

Title: Re: New Chest Routine...........
Post by: Lugar on March 12, 2007, 11:04:41 AM

any thoughts?

Title: Re: New Chest Routine...........
Post by: Rimbaud on March 12, 2007, 11:55:31 AM

How many sets a week are you doing for chest?

Title: Re: New Chest Routine...........
Post by: Lugar on March 12, 2007, 02:45:51 PM

THIS ROUTINE......monday and thursday