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  1. #1
    Registered User DanyPell's Avatar
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    Targeting chest - 3x a week. Opinions?

    I believe chest is the part I am lacking the most, so I'm trying to design a program to fix this lack.

    Day 1: Incline dumbbell press + Incline dumbbell fly (or any 2 exercises for the upper chest)
    Day 2: Back
    Day 3: Shoulders + Bench (or dumbbell bench) + Mid Fly
    Day 4: Arms
    Day 5: Legs + Dips (or decline bench) + decline fly
    Day 6: Rest

    (The presses probably 4 sets * 5-12 reps, and the flies 4*8-15 reps)

    I believe this kind of routine would allow me to go heavy on every chest exercise, as well as rest properly.

    Any opinions about it?
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  2. #2
    Registered User Anthony21's Avatar
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    I mean the only way you're going to know if it works is to apply it. Personally I wouldn't be hitting my chest 3x a week.
    My powerlifting log: http://forum.bodybuilding.com/showthread.php?t=162316631

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  3. #3
    Registered User Aggressive's Avatar
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    3x a week is overkill imo. 2x is enough (edit: with a few days to recover between) if you're really lagging. But your chest routine is poor as it is. More exercises & more volume needed.
    Last edited by Aggressive; 08-18-2012 at 10:23 AM.
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  4. #4
    Registered User RN2590's Avatar
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    I am lacking as well. but I do chest once a week, and depending on how i feel I thrown in some front delt/high incline press with shoulders, or straight arm pullovers(not too heavy) with back. I consider it more like twice a week because I did chest twice a week and I am getting same type of pump as that without over training or sacrificing time on other body parts.

    and if you go home and feel like you have some energy left some diamond pushups lol, they kill me right away
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  5. #5
    Tmisc's Aesthetic Asian PrinceJontino's Avatar
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    if you wanna hit it 3 times a week go ahead. just make sure the volume isnt high and see what happens, no way to know unless you try
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    Registered User RaneyR's Avatar
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    I would say twice a week like on Mon and Thur. Work your other body groups on the other days, but just do enough to maintain them so you're not wearing out your body too much overall.
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