Here is mine. 4 sets of flat bench 6-8 reps 2 sets dumbbell incline 10-12 reps, 2 sets of dumbbell decline 10-12 reps. 2 sets of dumbbell fly's 15-20 reps, 2 sets dips 15-20 reps. 3 sets of pushups normal hand position, wide and diamond to absolute failure.
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06-24-2013, 07:04 PM #1
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06-24-2013, 07:19 PM #2
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06-24-2013, 08:05 PM #3
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06-24-2013, 08:07 PM #4
dumbbell pullovers
dumbbell incline
guillotine press
pec dec
iso-lateral incline machine
cable flies with the pulley all the way down
chest dips
done twice a week"Time you enjoy wasting, was not wasted".
Life is f**king wonderful
We're all going to make it.
People told me slow my roll, I'm screaming out FK THAT
Asian Genetics Crew
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06-24-2013, 08:09 PM #5
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06-24-2013, 08:26 PM #6
Beginner but Chest and Triceps go together :P
Warm-Up Pushups - 3 Sets (Until failure)
Barbell Bench Press - 3 Sets, 12-15 reps
Dumbell Tricep Extension - 3 Sets, 12-15 reps
Dumbell Bench Press - 3 Sets, 12-15 reps
EZ Bar Skullcrushers - 3 Sets, 12-15 reps
Dumbell Flyes - 3 Sets, 12-15 reps
Reverse Grip Triceps Pushdown - 3 Sets, 12-15 reps
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06-24-2013, 08:50 PM #7
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06-24-2013, 08:50 PM #8
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06-24-2013, 09:21 PM #9
- Join Date: Mar 2011
- Location: Austinville, Virginia, United States
- Posts: 1,424
- Rep Power: 433
5 sets of 5-8 then a max reps @85% max.
That's all"One major thing that stands in-between you and the fulfillment of your dream is the willingness to start, the courage to move ahead, and the faith to finish"
Current BW: 187lb
Goal BW: 190-200lb
Three years in the making!
Start/Current/Goal
Bench:95/320/(300 2sec pause)/340
Squat:135/330/400(Leg Injury)
DL:225/340/450
Clean:70/185/225
Total:455/990/1190
I return reps!
Instagram /////
Jdwhite93
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06-24-2013, 09:52 PM #10
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06-24-2013, 09:56 PM #11
BB flat bench 3x5
DB incline bench 2x8-12
Peck Deck 1x12
Usually what I do, if I don't have the right equipment I improvise. I trade out the flyes for elevated push ups when there are no machines and today there were no benches open so I did DB flat and BB decline plus 2x12 pec deckGym PR's
Squat - 325lbs
Bench - 225lbs paused
Deadlift - 405lbs x 3
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06-24-2013, 10:04 PM #12
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06-24-2013, 10:04 PM #13
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06-24-2013, 10:07 PM #14
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06-24-2013, 10:08 PM #15
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06-24-2013, 11:41 PM #16
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06-25-2013, 01:36 AM #17
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06-25-2013, 01:57 AM #18
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06-25-2013, 02:05 AM #19
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06-25-2013, 02:14 AM #20
Holy phuarrk a lot of guys on here doing a lot of overkill on their chest. I'm surprised so many have a chest day lol. I train my chest twice a week, first workout is heavy:
Flat barbell, 3 sets, 1-5.reps
Incline dumbbell, 3 sets, 5-8 reps
Second workout is more hypertrophy based:
Incline dumbbell, 3 sets, 6-10 reps
Chest dips/flat dumbbell, 3 sets, 8-12Bench Press: 142.5kg
OHP: 102.5kg
Deadlift: 222.5kg
Squat: 187.5kg
@ 76kg
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06-25-2013, 02:37 AM #21
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06-25-2013, 02:46 AM #22
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06-25-2013, 02:51 AM #23
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06-25-2013, 02:55 AM #24
Flat bench - 2 x warmup, 5x5 heavy + cool set
Incline dumbells, alternate 30 degrees and 45 degress per session, 1 warmup 3x10
Inclinde DB flys 3x10 + warmup
DB pullovers, 3x10 + warmup
Cable flys 3x10 + warmup, often mess around with the angles on this too.
job doneIm doing it right
12 Months In
138lb - 170lb and counting...
**Hairy as Fack but not on my back crew**
☆☆☆υк ¢яєω☆☆☆
Currently racing danielaq12 to a 100KG bench
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06-25-2013, 03:01 AM #25
- Join Date: Dec 2010
- Location: Melbourne, Victoria, Australia
- Posts: 608
- Rep Power: 406
Flat BB Bench (5,3,1)
Flat DB Press either 1-3, 4-6, 7-10 or 10+ depending on whether power day or how Im feeling.
lil bit of incline db press
Guilotine press super setted with high cable flyes (high reps, 8+)
machine press x 6-10
power lifting has helped take my 10 rep max on db's from 40kg to 45kg in 4 monthsMy Log: http://forum.bodybuilding.com/showthread.php?t=162976811&p=1267852101#post1267852101
My Youtube: http://www.youtube.com/channel/UCa02qxJjvEMd4jmwfcZ1Xew
Current 1RM's
Bench: 140kg/308lb paused
Squat: 185kg/407lb
Deadlift: 220kg/485lb
OHP: 80kg/176lb
Comp History:
PTC Novice Meet 20/7/14
175/135/215 = 525kg @84.6kg
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06-25-2013, 03:03 AM #26
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06-25-2013, 03:07 AM #27
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06-25-2013, 03:10 AM #28
Push ups (20x4)
Flat db press (15,15,15)
Flat benchpress (15,15,15)
Incline db press (15,15,15)
Incline benchpress (15,15,12)
Fly machine (15,15,12)
Decline db press (15,15,15)
The reps are supposed to be 12 to 15, the reps i performed are from my most recent workout (im still a beginner) check out my workout log for more info on the weights and stuff.
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06-25-2013, 03:20 AM #29
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