Chest workout ( Please Review! )

[David_Minh]

Here's my tentative chest workout. I'm planning on doing this once or twice a week for four weeks, seperating them by 2 or 3 days if done twice a week. I'm trying to gain strength and mass, and I think the rep and set count is just right for me but I would like to hear everyone else's feedback.


Bench 1x 10 1x 6 1x 5 1x5 1x MAX

Incline Bench 1x 8 1x 6 1x 6
Superset flies/bench 1x 8/6 1x6/8 1x6/6

Decline Bench 1x 8 1x 6 1x 6
Superset flies/bench 1x8/6 1x6/8 1x6/6

Dumbell Bench(Switch between regular, decline, incline) 1x 6 1x 5 1x 6

Skulls or Cable Cross 1x 10 or x 12 1x 10 or 1x 12 1x 10 or 1x 12

Dips 1x Weighted max, 1x max + assisted failure

[MWheatley]

Too many sets, Try this out.

Barbell Flat: Warm-up set, 2x6, 2x4

Dumbell Incline: 3x8

Cable Flies: 3x12-15

Dips: 2x Fail

[RossDB]

Woah overtraining. You should only max out (1 Rep Max) once a month, it can be damaging if you do more. You really dont need more than 4 or 5 different exersices at most for your chest.

A chest workout might look like this:

For each exersice:
1-2 Warm up sets, 2 working sets, 1 set to failure.

Flat Bench/Dumbells
Incline Bench/Dumbells
Decline Bench/Dumbells/Dips
Flies Bench/Dumbells

And some people like to do tris and shoulder workouts on chest days.

Or just look up Rippetoes starting strength, sposed to be good stuff.

[David_Minh]

So how about getting rid of the dumbell bench all together and alternating between the incline and decline bench while still keeping the supersets?

[In Flames]

Work each body-part two times a week. Mon/Thurs - Legs/Chest, Tues/Fri - Hams/Back, Wed/Sat - Shoulders/Arms.

8 x 12 Flat BB Bench
6 x 12 Flat Fly's
6 x 12 Incline DB Bench
6 x 12 Incline Fly's
6 x 12 Barbell Pullovers

30 seconds rest inbetween sets. 1 minute rest inbetween exercises.

[Shfgty19]

I believe your going to be over training

[MWheatley]

Originally Posted by In Flames

Work each body-part two times a week. Mon/Thurs - Legs/Chest, Tues/Fri - Hams/Back, Wed/Sat - Shoulders/Arms.

8 x 12 Flat BB Bench
6 x 12 Flat Fly's
6 x 12 Incline DB Bench
6 x 12 Incline Fly's
6 x 12 Barbell Pullovers

30 seconds rest inbetween sets. 1 minute rest inbetween exercises.

No, that is way too much.

[David_Minh]

Originally Posted by MWheatley

No, that is way too much.

Ya that's too much, and that looks like a workout for definition, not strength. So should I go with what I posted earlier?