My Chest/Tri Workout: good or bad?

[VitoLeo24]

Im 15, 200 lbs. i was 140 when i started in september. ive made some pretty massive gains but i think my chest is lacking. i cycle my workouts so every two weeks i switch. i also pyramid. lemme know what you guys think of my chest workouts. any advice you could give would be greatly appreciated

Cycle 1:
Pec Dec- 3 sets
Bench Press- 3 sets
Decline Bench Press- 3 sets
Decline Close Grip Bench Press- 3 sets
Incline Cable Fly- 3 sets
Tricep Pushdown-3 sets
French Press- 3 sets
Chest Dip- 3 sets
Pushup- 2 sets
Diamond Pushup- 2 sets

Cycle 2:
Cable Cross Over- 3 sets
Bench Press- 3 sets
Incline Bench Press- 3 sets
Dumbell Fly- 3 sets
Close Grip Bench Press- 3 sets
Skull Crushers- 3 sets
Tricep Kickback- 3 sets
Tricep Dip- 3 sets
Pushup- 2 sets
Wide Set Pushup- 3 sets

Any advice would be greatly appreciated. thank you

[qoohhlt]

You will need to add some reverse grip to build that mid triceps.its a common mistake that people ignore inner triceps. Some isolate chest would be better

[BlooDIsTHickeR]

Lots of really unnecessary movements you have in there OP. I'm not big on split routines but if you are going to have a split all you need for a chest/tri day is flat bench, incline bench, dips, and one triceps movement such as close grip bench or skulls. Pec deck, kickbacks, flys are nothing but a waste and really split routines in and of themselves and especially at your age/experience is a waste as well.

Really your routine should focus on nothing really but squats, deads, bench, overhead press, row, chins, and dips.

[VitoLeo24]

Lots of really unnecessary movements you have in there OP. I'm not big on split routines but if you are going to have a split all you need for a chest/tri day is flat bench, incline bench, dips, and one triceps movement such as close grip bench or skulls. Pec deck, kickbacks, flys are nothing but a waste and really split routines in and of themselves and especially at your age/experience is a waste as well.

Really your routine should focus on nothing really but squats, deads, bench, overhead press, row, chins, and dips.

i understand what your saying, but that only works for beginners. ive been lifting for almost 3 years. i did that up until september and i didnt gain any results. Maybe 5 lbs. plus for chest, the main movement is flys. that is the chest's purpose. its just like lats. its made for pull ups and pull downs but rows also work the lats greatly and build alot of mass.

[RockCrab]

i understand what your saying, but that only works for beginners. ive been lifting for almost 3 years. i did that up until september and i didnt gain any results. Maybe 5 lbs. plus for chest, the main movement is flys. that is the chest's purpose. its just like lats. its made for pull ups and pull downs but rows also work the lats greatly and build alot of mass.

Great, 15 years old, working out for three years. Just reaching the start of your max test production. Probably have advanced well beyond beginner status. What are your stats on the big three?

[VitoLeo24]

Great, 15 years old, working out for three years. Just reaching the start of your max test production. Probably have advanced well beyond beginner status. What are your stats on the big three?

i havnt really tested my one rep max for anything but my squat is 225, dead is 235, and bench is 205

[Davidbridges]

To much bro. I dont know who told you compound lifts only work for beginners, but that statement is false. Also, its a little disrespectful to ask for advice, and then act like your more knowledgeable than the more experienced users. Your chest isnt growing because you have too much volume amd your diet is more than likely lacking. This isnt rocket science; what we do. Your chest will never grow until you get under a bar and lift some big boy weight. My routine consist of Inc BB Bench, Dec DB Fly, and Flat close grip. It took me years to figure out lees is more. Big weight! Dont pre exhaust its a waste of energy. All your doing is short changing yourself. Up your protien and cut back your volume, lift heavy and focus on compound lifts.

[VitoLeo24]

To much bro. I dont know who told you compound lifts only work for beginners, but that statement is false. Also, its a little disrespectful to ask for advice, and then act like your more knowledgeable than the more experienced users. Your chest isnt growing because you have too much volume amd your diet is more than likely lacking. This isnt rocket science; what we do. Your chest will never grow until you get under a bar and lift some big boy weight. My routine consist of Inc BB Bench, Dec DB Fly, and Flat close grip. It took me years to figure out lees is more. Big weight! Dont pre exhaust its a waste of energy. All your doing is short changing yourself. Up your protien and cut back your volume, lift heavy and focus on compound lifts.

i didnt say compound lifts only work for beginners. hes telling me to throw away my 3 day split and isolation exercises in order to do only compound exercises and do them all on one day. obviously my split works because ive been gaining 10 lbs(more or less) a month for 6 months. hes telling me to go backwards instead of forward. anyway, thats great advice. i know its not my diet because i spent more time perfecting my diet and counting protein and carbs than i did fixing my routine. im probaly overtraining. 1 question: was that your whole workout or just your chest part of the workout? cause idk how you split it. some people do chest/bi, chest/delt, or even chest/back

[EPMD]

You probably won't need more than five exercises to get the variety you need to stimulate growth throughout the chest and triceps:

1. Incline BP (Barbell or Dumbbell)
2. Flat BP (Barbell or Dumbbell)
3. Cable Crossover or Chest Fly or Pec Deck
4. Dips or Close-Grip BP
5. Overhead Triceps Extensions or Skullcrushers

[Davidbridges]

If you know so much then why are yoy asking bro? If your not seeing gains then your not eating enough. I dont care if youve gained 50 lbs doin that workout. More muscle requires more protien. You have to increase protein just as you increase the amount of weight you do. Its too much bro. I know you dont wanna hear it. But if you want a good chest you gotta go heavy. Plain and simple.

[VitoLeo24]

If you know so much then why are yoy asking bro? If your not seeing gains then your not eating enough. I dont care if youve gained 50 lbs doin that workout. More muscle requires more protien. You have to increase protein just as you increase the amount of weight you do. Its too much bro. I know you dont wanna hear it. But if you want a good chest you gotta go heavy. Plain and simple.

i eat 4000 calories a day and eat 230g of protein. my diet is fine. you keep arguing but you dont get it. your not here to help, your here to argue and you want be told your right. i asked you a question, in response to your response of this thread, looking for advice and you cant even answer that. im 5'8", 200+ lbs and my chest is bigger than yours. when i say my chest is lacking, i mean its not where i think it should be. if you want to argue about bull**** your talking to the wrong kid. just get off the thread if your here to argue with yourself

[Davidbridges]

Good luck friend. Stay motivated.