How many sets would you do for each bodypart????

[joe_buck]

how many sets for each bodypart would you boys do (e.g. chest, shoulders, etc)????

yooooo!!!

[Static805]

i do 1 for each, and 2 for back, depth and width movements, unless its dead or rack pull day, then its just that.

[Ryceryder85]

9 to 12 sets for big body parts like legs, chest, back.
6 to 8 sets for smaller body parts like biceps, calves and triceps.

[mdorroh]

9 to 12 sets has always worked for me. Along with 8-10 reps a set. As worked for me. However every 6 to 8 weeks i change my set rep scheme and this has been really beneficial i believe. YOu shouldn't do the same thing for a long time, it's good to change it up every now and then. That way you also learn how your body will react to different things. IMO

[RiK]

ok say your doing 8 sets of bench. how many would you do after that for tri isolation movements? interested as i probably do another 5 or so for tris

[mdorroh]

ok say your doing 8 sets of bench. how many would you do after that for tri isolation movements? interested as i probably do another 5 or so for tris

IMHO i would only do 4 sets at the most for bench, with a total of 40 reps. i would then do some type of incline movements along with some other flat flyes or seomthing. I'll normally do something like a 4x8 or 3x10, those work well for me, but like i said it doens't hurt to switch it up. Personally i don't do tri with chest but if i did i would do 9 sets for tris. Consisting of something like, pushdowns, dips, skullcrushers, for 3x10.

[RiK]

IMHO i would only do 4 sets at the most for bench, with a total of 40 reps. i would then do some type of incline movements along with some other flat flyes or seomthing. I'll normally do something like a 4x8 or 3x10, those work well for me, but like i said it doens't hurt to switch it up. Personally i don't do tri with chest but if i did i would do 9 sets for tris. Consisting of something like, pushdowns, dips, skullcrushers, for 3x10.

9 sets of tris on top of 4 bench? I think i would have a hard time fitting that in in my gym under an hour lol.

[Souljah]

sheesh, how long do your workouts take with that many sets on each muscle group???

I mean, I do 2 sets of 30 on some key areas and that takes about 10-15 mins for about 5 different exercises...

[mdorroh]

Here is an example of what i do

Monday: chest
DB Bench 3x10 or 4x8
Incline DB Bench 3x10 or 4x8
Incline DB Flyes 3x10 or 3x12
Flat DB Flyes 3x10
Sometimes Peck Deck

I'll finish this workout in about 1 hour and 10 minutes at the most.

[mdorroh]

9 sets of tris on top of 4 bench? I think i would have a hard time fitting that in in my gym under an hour lol.

You're right thiswould be hard to finish in under an hour, lol.

[joe_buck]

chest: 12 sets
back 13 sets
shoulders: 15 sets (9 sets building and 6 sets of flies)
biceps: 10 sets
triceps: 12 sets
legs: 6 for quads, 4 for hams, 6 for calves.

i do sets of 8 on almost everything!

[RiK]

chest: 12 sets
back 13 sets
shoulders: 15 sets (9 sets building and 6 sets of flies)
biceps: 10 sets
triceps: 12 sets
legs: 6 for quads, 4 for hams, 6 for calves.

i do sets of 8 on almost everything!

yes but is your chest/tri and back/bi days combined. or do you do triceps on their own day (!?).

[joe_buck]

no i do each big body part on one day with abs or something and do arms on its own day!!!

[RiK]

no i do each big body part on one day with abs or something and do arms on its own day!!!

ah but thats still 22 sets on one day for arms. lol how are you fitting that in?

[joe_buck]

Triceps –

3 x 10 behind head dumbbell
3 x 10 skullcrushers
3 x 10 tricep pushdown – rope attachment
3 x 10 dumbbell kickbacks

Biceps –

4 x 8 standing bicep curl
3 x 8 ez-bar close grip
3 x 8 ez-bar wide grip

thats my current arm routine! i have no problem doing that!

[awds]

Low Volume Days
5 heavy sets of a compound excerise DL/Squat/Bench
4 sets of any isolation excerise.

High Volume
20set+

Done with any bodypart, except for forearms/calves i use only high volume and i try not to go below 15reps.