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Getbig Bodybuilding Boards => Training Q&A => Topic started by: delusional on January 19, 2009, 03:11:50 PM

Title: Example workouts
Post by: delusional on January 19, 2009, 03:11:50 PM

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..

Title: Re: Example workouts
Post by: mass 04 on January 19, 2009, 03:25:34 PM

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..

Title: Re: Example workouts
Post by: wes on January 20, 2009, 05:15:53 AM

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

Title: Re: Example workouts
Post by: delusional on January 20, 2009, 06:59:33 PM

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

Title: Re: Example workouts
Post by: leonp1981 on January 21, 2009, 08:29:32 PM

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

Title: Re: Example workouts
Post by: Geo on January 21, 2009, 08:55:23 PM

Quote from: wes on January 20, 2009, 05:15:53 AM

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

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

Title: Re: Example workouts
Post by: leonp1981 on January 21, 2009, 09:01:41 PM

Quote from: Geo on January 21, 2009, 08:55:23 PM

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

It's a seated overhead triceps extension.

Title: Re: Example workouts
Post by: wes on January 23, 2009, 03:09:14 AM

Quote from: delusional on January 20, 2009, 06:59:33 PM

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

Yes.