I personally do 14 sets of 12 reps for chest and 12 sets of 12 reps for triceps.
A lot of people might see this as too much though.
04-13-2012, 04:38 PM #1
04-13-2012, 07:14 PM #2
Way too much imo. My routine is as follows:
Incline dumbbell press (3 sets @ 8-10 reps, 3 dropsets)
Flat dumbbell press (3 sets @ 8-10 reps)
Skullcrushers superset with close grip bench (3 sets 8-10 reps)
Dips or Tricep pull down (3 sets, reverse pyramids)
Total sets: 15
Total time at gym (excluding warm up): 40-45 mins
A lot of people overdo it at the gym. If you're training naturally, 15 sets is plenty to build muscle. You're doing your self more harm than good.
04-13-2012, 07:20 PM #3
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04-13-2012, 07:54 PM #4
04-13-2012, 08:10 PM #5
04-13-2012, 08:15 PM #6
Biking 30 minutes to the gym would feel like a waste with 3 sets even lifting 10 elephants. Besides I don't care for strength training. I still lift 75-80% of my 1 rep max though so it's not too lightHell is not a place you go, if you're not a Christian it's the failure of your life's greatest ambition.
04-13-2012, 08:52 PM #7
04-13-2012, 09:30 PM #8
04-13-2012, 10:24 PM #9
i usually can do about 5-6 sets. i always have the energy to push more sets. i think its just me because i feel like im not gaining anything with proper form and whatnot doing less reps/sets? is it natural that you want to do more? i sometimes get carried away on my days if im really working my chest, i end up doing it for 45mins or so and im burned out to do my tri's.
04-14-2012, 01:30 AM #10
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04-14-2012, 02:14 AM #11
04-14-2012, 03:46 AM #12
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when you are doing chest exercises such as bench press and incline bench press and dips dont forget those are compound exercises soo try to go heavy which benefits your chest andd triceps soo by the time you are finished doing chest exercises you have also pumped up your triceps which also keep in mind those are the exercises that build the most muscle thats why after you move to isolation exercises for triceps to give them that extra push and shape to full exhaustion which means you dont have to go crazy with too many sets for triceps that is...moral of story go heavy with compound(builds muscle) exercises 1st then last move to isolation(shapes muscle) exercises
04-14-2012, 08:13 AM #13
04-14-2012, 08:15 AM #14
04-14-2012, 08:47 AM #15
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I do 15 chest 5-12 rep range depending on what week it is. tris get 12 sets for me. These are seperate days though so chest has its own day so i dont think 15 is over board. tris go on arm day which is about 3 days apart from chest and back days.
let me edit this a little lol: 15 sets for chest is on week 5 in week 1 i start with 11 sets, so each week i progress weight and sets.
10-24-2016, 12:00 PM #16
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Ok, so somewhat an old post here, but wanted to add my opinion.
I find that 12 sets on chest is perfect and even after that I can get 12-15 sets of heavy volume on my tri's before they are done.
Today I hit 12 sets on chest as follows:
Chest - 12 sets
4 sets of peck/delt flyes (pre-exhaust technique first, so weight is focused on center portion of mass of chest)
4 sets of dumbell bench press
4 sets of barbell bench press
Was going to hit shoulders, but rotator cuffs were already exhausted due to the pre-exhaust peck/delt flyes, so moved onto triceps.
Triceps - 12-14 sets
4 sets of overhead tricep extensions - (5-7 reps) 40, 45, 50, 55
4 sets of EZ bar skull crushers - 40 x 8x, 45 x 7x, 50 x 5 x, 55 x 5x - one last set for burnout at end of workout 35lb x 10x
3 sets of dumbbell tricep kickbacks - 20, 23, 26
1 set of tricep cable pull downs (extensions) - 15x
1 set of tricep OH extensions at 35lb - 10x
10-24-2016, 01:51 PM #17
Depends on the phase and week.
x5@9 rpe 5% drop basically 3x5
12-15+4x myo pump supp lift basically 2x12-15
X10 1/4 rep drop roughly 2x10-12
X6@8 5% drop roughly 3x6
12-15+4-5x myo roughly 3x8-12
(dang just noticed this old post got bumped. Delete if you want)
10-24-2016, 01:55 PM #18
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