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  1. #1
    Registered User davidsimpson93's Avatar
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    How many sets do you do for chest and triceps?

    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.
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  2. #2
    Registered User burns99's Avatar
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    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.
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  3. #3
    Registered User usawinston's Avatar
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    bench- 5 sets 3-5-5-6-8
    incline bench 3 sets 6-6-6
    flies 3 sets 3-6-8
    dips 3 sets 5-5-5
    tricep pulldown 5-8-8

    17 sets
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  4. #4
    Registered User davidsimpson93's Avatar
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    I find it hard to do less sets It's like an addiction
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  5. #5
    Banned qeynos's Avatar
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    Originally Posted by davidsimpson93 View Post
    I find it hard to do less sets It's like an addiction
    3 sets

    it wouldnt be as addicting if you were using heavier weights
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  6. #6
    Registered User davidsimpson93's Avatar
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    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 light
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  7. #7
    Registered User burns99's Avatar
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    Do around 12-15 sets. If you think that's a waste than find another hobby lol
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    Originally Posted by davidsimpson93 View Post
    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 light
    laugh

    like doing 14 sets of 12 isn't a waste of time? tell me what is the point of that

    and 12 reps is like.. 65-70% fyi
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  9. #9
    Registered User yanki01's Avatar
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    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.

    chest/tri's
    back/bi's
    legs/abs
    shoulders

    decent workout??
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  10. #10
    Registered User akolatier's Avatar
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    I do about 15-20 sets of anywhere from 8-12 reps. I find that if I do anything less than that I feel like I haven't given enough effort.
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  11. #11
    Registered User Lackeos's Avatar
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    I do 5 sets of pecs (3 sets flat bench press, 2 sets of incline bench or pec deck flies) and 6-8 sets of triceps (3 sets bench, 3 sets military press, sometimes 2 sets of incline bench).
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  12. #12
    Registered User Sickvtec101's Avatar
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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
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  13. #13
    Registered User Diddii's Avatar
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    Upperday 1
    3x heavy sets of BB bench (531)
    5x 10-12 Incline bench press(50%)

    Upperday 2
    5x 10-15 dips

    after 2 months i've seen the best gain i've ever seen, before that i saw best gains doing Kris Gethin's 12week program last summer. Really looking forward to improving my lift
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  14. #14
    Registered User Diddii's Avatar
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    Originally Posted by davidsimpson93 View Post
    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 light
    sometimes less is more, more might be counter-productive which often is the case for beginner. Doing to many sets and too much volume and not growing. I've so far seen better gains with less volume and less sets (doing 531 now with rock climbing 3-4 days a week too) than i ever have.
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  15. #15
    Registered User gnarly0531's Avatar
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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.
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  16. #16
    Registered User hollis092's Avatar
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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
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  17. #17
    Registered User GotYrSix's Avatar
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    Depends on the phase and week.

    This week
    Day 1
    Chest
    x5@9 rpe 5% drop basically 3x5
    12-15+4x myo pump supp lift basically 2x12-15
    Tri
    X10 1/4 rep drop roughly 2x10-12

    Day 2
    Chest
    X6@8 5% drop roughly 3x6
    Tri
    12-15+4-5x myo roughly 3x8-12

    (dang just noticed this old post got bumped. Delete if you want)
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  18. #18
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    Originally Posted by hollis092 View Post
    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
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  19. #19
    Effort + Consistency health4life24's Avatar
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    Chest may be any where's from 18-20+.

    Triceps between 9 and 15 depending on time.

    Edit: just realized how old this thread is lol.
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.

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  20. #20
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    Originally Posted by health4life24 View Post
    Chest may be any where's from 18-20+.

    Triceps between 9 and 15 depending on time.

    Edit: just realized how old this thread is lol.
    And yet not as old as some we've seen get bumped...lol
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