Starting a bulk in the next couple of weeks and I really would like to put heavy emphasis on my chest, as it is one of my weak points. I was looking into the P/RR/S routine but I could not figure out how to get chest in there twice a week so I have created my own routine using some of the principles from P/RR/S except I combined the P RR and S into each workout rather than changing every week. My main concern here is volume. Too much? Any thoughts/comments/criticism is much appreciated. I have been seriously lifting for about 2 years now and would consider myself an intermediate lifter. Thanks in advance.
BTW I would still be open to using the P/RR/S routine but maybe with more volume on chest day? I just didn't really wanna mess with the template too much.
Chest A/Triceps
- DB Bench Press: 4 x 4-6
- Incline DB Bench: 3 x 8-10
- Cable Crossovers: 3 x 10-12
- Skullcrushers: 3 x 4-6
- Seated Overhead DB Triceps Extension: 3 x 8-10
- Cable Press downs w/ Straight Bar: 3 x 12-15
Legs/Lower Back/Traps/Abs
- Squat Machine: 4 sets
- Rack Deadlifts: 3 sets
- Leg Extension: 3 sets
- DB Lunges: 3 sets
- Hammer Strength Shrug Machine: 4 x 8-10
Chest B/Delts/Calves
- Incline Smith Machine Bench: 4 x 4-6
- Flat DB Bench Press: 3 x 8-10
- Incline DB Fly: 3 x 10-12
- DB Shoulder Press: 3 x 6-10
- DB Side Lateral Raise: 3 x 8-12
- DB Rear Lateral Raise: 3 x 8-12
- Standing Calf Raises: 4 x 15-20
Back/Biceps/Abs
- Pull Ups: 4 sets to fail
- Bent Over BB Row: 4 x 4-6
- Incline Row: 3 x 8-10
- Close Grip Pulldown: 4 x 10-12
- Barbell Curl: 3 x 4-6
- Cross-Body Hammer Curl/Incline Curl/EZ-Bar Spider Curl: 3 x 8-10
- One Arm Cable Curls: 3 x 10-12
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07-04-2014, 11:01 AM #1
Chest 2x a Week Routine. Thoughts?
Last edited by impeccable; 07-04-2014 at 11:19 AM.
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Current Weight: 177 lbs at 12-13% BF
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07-04-2014, 12:55 PM #2
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07-04-2014, 02:24 PM #3
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07-04-2014, 02:30 PM #4
I do each body part twice a week and I feel I get good results with that. When I did them once a week I felt I recovered and would be waiting too long to hit that body part again. Gotta see what works best for u and try it all out. I prefer dumbells to the barbell for shoulders just cause I feel it takes some strain off my shoulders but my shoulders are also one of my weakest muscle groups.
R.I.P Muscle Lord Biceptus. He who was able to singlehandedly crush the Great Protein Rebellion of the Vegebrodies. With a single curl he crushed the rebellion leaving only weakness and failure behind.
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07-04-2014, 02:38 PM #5
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07-04-2014, 04:54 PM #6
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07-04-2014, 05:30 PM #7
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07-05-2014, 06:31 AM #8
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07-05-2014, 06:36 AM #9
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