Good chest routine.

[Bodybuilder]

Here's my current chest routine.

Bench press.....5X10-12*
Incline press (ferigno style) 4X16
flat bench flys....4X12
cable crossovers....4X12

next week its all dumbells same sets same reps
flast bench flys switch to incline flys

alternate this each week. It's working wonders.
*indicates a warm up.

[bigkid]

Damn thats a ****load of sets.

[Bodybuilder]

You're telling me............I can barely move right now. I'm numb.

[BiG RED HH]

Damn..i'd loose muscle doing that much. Wait, i have lost muscle doing that much.

As long as we're comparing chest routines, here's mine:

incline press: (3 warm up sets inc. only) 1x 6-8 reps
decline press: 1 x 6-8 reps
pull over: 1 x 7-10 reps
pec dec: 1 x 6-8

over headed seated tri ext: 1 x 6-8
tri press: 1 x 6-8
rev. tri press: 1 x 6-8

all sets to absolute failure...

my chest and arms wont stop twitchin rite now

Br

[peterb]

Great example BR.
I use the same philosophy as BR but I've gotten good results with even less.
Thorough warm up of chest, shoulders and tris.
1 set of heavy weighted dips for 8-10 to fail.
That's it. Over time I've been able to eliminate direct arm work.
And yes, this makes me as sore as any volume workout I did as a teen. I'm your average to below average hardgainer.
I wouldn't recommend this for a beginner but the idea here is as I hit plateaus in training, I started decreasing the volume and increasing the intensity.

[Bodybuilder]

you guys think you're dorian yates or something?

[bigkid]

Well i guess they could say. "You think your Arnold or something?"

[psikooz]

Heres what i do:

First set not to failure, the last two are to failure.

Incline DB Press 3 x 6-12
Decline DB Press 3 x 6-12
Cable cross overs 3 x 6-12
Pec Dec Flys 3 x 6 -12*

*If my pecs are alive.