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?
08-18-2012, 10:24 AM #1
Targeting chest - 3x a week. Opinions?
08-18-2012, 11:11 AM #2
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08-18-2012, 11:13 AM #3
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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 11:23 AM.We have enslaved the rest of the animal creation, and have treated our distant cousins in fur and feathers so badly that beyond doubt, if they were able to formulate a religion, they would depict the Devil in human form.
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08-18-2012, 11:22 AM #4
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
08-18-2012, 11:25 AM #5
08-18-2012, 01:09 PM #6
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