I want a bigger chest and this is what im doing

[cpduk]

I have devised a new workout schedule which I will put into play once I know what you guys think. Please have a quick read through and let me know your thoughts.

I workout 4 times a week and do absolutely no cardio! Yep, no cardio at all! Im bulking and am currently 6,1" weighing 170lbs.

I am going on holiday on August 30th and want to see some kind of difference, but from experience and reading the boards for a while its unlikely I will see and significant gains for 3 months or so...maybe longer.

So come one come all and let me know what you think of the below plan:

Sunday

WARM UP
40 x press-ups
1 x set of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 15Kgs Incline DB Presses

MAIN
2 x sets of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 17.5Kgs Decline DB Flys

2 x sets of 10 reps, 20Kgs Incline DB Presses
1 x set of 10 reps, 25Kgs Incline DB Presses

3 x sets of 10 reps, 15Kgs Alternate Incline DB Curl

2 x sets of 8 reps, 20Kgs Incline DB Flys

2 x sets of 6 reps, 60Kgs Bench Press
END

Monday

WARM UP
40 x press-ups
1 x set of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 15Kgs Incline DB Presses

MAIN
2 x sets of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 17.5Kgs Decline DB Flys

2 x sets of 10 reps, 20Kgs Incline DB Presses
1 x set of 10 reps, 25Kgs Incline DB Presses

3 x sets of 10 reps, 15Kgs Alternate Incline DB Curl

2 x sets of 8 reps, 20Kgs Incline DB Flys

2 x sets of 6 reps, 60Kgs Bench Press
END

Wednesday

WARM UP
40 x press-ups
1 x set of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 15Kgs Incline DB Presses

MAIN
3 x sets of 10 reps, 15Kgs Alternate Incline DB Curl

3 x sets of 5 reps, 20Kgs DB Concentration Curls

3 x sets of 10 reps, 15Kgs DB Alternate Hammer Curl

2 x sets of 10 reps, 10Kg DB One Arm Supinated Triceps Extension

2 x sets of 10 reps, 10Kg DB One Arm Pronated Triceps Extension
END

Friday

WARM UP
40 x press-ups
1 x set of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 15Kgs Incline DB Presses

MAIN
2 x sets of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 17.5Kgs Decline DB Flys

2 x sets of 10 reps, 20Kgs Incline DB Presses
1 x set of 10 reps, 25Kgs Incline DB Presses

3 x sets of 10 reps, 15Kgs Alternate Incline DB Curl

2 x sets of 8 reps, 20Kgs Incline DB Flys

2 x sets of 6 reps, 60Kgs Bench Press
END

There you have it. Please let me know what you think and what changes you would make bearing in mind I want to focus mainly on my chest.

Thanks,

Chris.

[monkeydan]

My eyes went funny looking at all those numbers.

One thing I would say is that if you are increasing the weight on the 3rd set and still hitting 10 reps, the weight isn't heavy enough in the 1st two sets.

Actually, now that I've actually looked at the exercise selection, frequency, etc. I'm sorry to say that is probably the worst workout program I've ever seen.

So, you want to focus on chest, eh? No sh*t - you're training it 4 times per week at the expense of every other muscle group apart from arms.

No back work, no shoulder work, no legs... you will look like a chicken-legged hunchback if you do that routine for too long.

[sheky]

OVERTRAINING

buddy muscle is grown while your OUTSIDE the gym, you go to the gym so it tears and then the rebuilding takes place. you should be training you chest MAX twice a week, and i recommend once.

check out the "doing the splits" thread, pick one you like and go from there.

and keep in mind, back/shoulders/triceps are needed to get a better bench. with your workout youre actually working backwards to get to your goals. it will take you 2-3x longer to get the chest you want w/ that workout.

[cpduk]

Ok so what do you guys recommend?

So far I can see I will need to replace some of the chest exercises with back and shoulder exercises.

Also I need to cut down on the reps but increase the weight.

Im not keen on looking like a hunchback...Any other suggestions to improve this workout?

[Baron Sengir]

i saw a guy with a routine similar to this once in the gym. He ONLY worked his chest, and it seemd like he worked it every day with endless sets. Needlessly said: he had a bird-chest.

My chest has blown up with 6 solid sets once a week. I bet if i showed him my program on paper, he'd faint (wasted time/money/effort).

[monkeydan]

Originally Posted by cpduk

Ok so what do you guys recommend?

So far I can see I will need to replace some of the chest exercises with back and shoulder exercises.

Also I need to cut down on the reps but increase the weight.

Im not keen on looking like a hunchback...Any other suggestions to improve this workout?

Just start from scratch and balance out all the exercises. Concentrate mainly on compound movements and add in a little isolation for arms. A full body routine that worked really well for me is...

bench press
bent over row
incline db press
pullups
leg press
db shoulder press
rear lateral raise
bicep curls
close grip bench press

All 2-4 sets (excluding warmups) except biceps and triceps for which I did 2 sets maximum. Anywhere between 6 - 12 reps, you can alternate heavy (3-6 reps) days with lighter days (8-12 reps) if you want, this is supposed to be good for increasing both strength and size but I've never really trained that way. I don't like to go too heavy due to the lack of a training partner.

If your recovery is pretty good you can hit this up 3 days per week. If I went to a decent gym I'd add deadlifts and squats in there, perhaps alternate them between workouts so you don't do them both on the same day. Most people should definitely add some extra leg work in there, but I don't really train legs very hard because a) I don't like it and b) my legs are huge.

There are a million and one things you could do, everyone is going to disagree on what the best thing to do is. But basically make sure of the following...

hit every muscle group
concentrate mainly on compound exercises
keep adding weight to your lifts
rest
proper diet

[cpduk]

Ok, what I have done is put in a back and shoulders day, which I will do twice a week, here it is:

WARM UP
40 x press-ups
1 x set of 10 reps, 15Kgs Decline DB Flys
1 x set of 10 reps, 15Kgs Incline DB Presses

SHOULDERS
2 x sets of 10 reps, 15Kgs Arnold Dumbbell Press
1 x set of 10 reps, 17.5Kgs Arnold Dumbbell Press
3 x sets of 10 reps, 10Kgs Front Dumbbell Raise

BACK
2 x sets of 10 reps, 15Kgs One Arm Dumbbell Row
1 x set of 10 reps, 20Kgs One Arm Dumbbell Row
3 x sets of 10 reps, 15Kgs Bent Over Dumbbell Row

I will have 1 main intensive chest day and maybe work on the chest again later in the week, but not as intense.

What do you guys think now?

[Doughnut]

I had been doing the everyother day thing for too long to count without much success. About a month ago, after about burning myself out, I went to basically the once a week thing each bodypart and now I'm really seeing some real gains, especially my chest. My split isn't perfect, I know, but it fits in with my work and life schedule. I'm working out less, having more gains. I do alot of cardio for blood pressure reasons so you might ignore that if your bulking. And since I am working out the bodypart every 7 days instead of every 5 or 6 like alot of others, I might throw in and extra set or 2 or extra exercise for the muscle being worked.
Basically this.
Sat. Chest and back/cardio
Sun. Cardio
Mon. Shoulders/arms/traps/cardio
Tues off
Wed. Legs
Thurs.Cardio
Fri. Off
Abs/2 days a week

[Birdymacfly]

Chest and arms, sounds good. Haa.