Chest and other exercise routines. Help Please.

b18c1 · 05-15-2006, 01:40 PM

This is my current chest routine. I'm lacking a bit in the upper chest/incline area. Also I need to get more of a cut under, and around look on the chest. I am starting to do cardio also, so I'm sure it will get more cut none the less.

This is my current chest routine:

BB bench press
BB incline bench
DB incline
BB decline bench
* These are all done with about 3 sets. Sets usually go about 12,10,8, or 10,8,6

Then I will do about 4-5 sets of flyes. Sometimes cable flyes, and also using the machine, forgot what its called. Its used to do flyes, but also used to do the back of the shoulders, if you sit face against the back of bench.

Dumbbell flyes do not work for me. I feel it more when I use the cables or when doing them on the flye/shoulder machine.

Also, how long should I go before I change these exercises? I'm thinking of doing some x-reps to the exercises I do now, at the end of each set. What do you think?

Also where can I go to get a full workout routine for all body parts? So I can typically know which exercises I can do? I don't want to do too much of one body part, and take away from the other. Etc.

I just feel that lately something is not working for me. I'm thinking it's the exercises. It seems I'm not growing as much as I should, even though I'm trying to cut at the moment, but even before. And my strength hasn't really gone up much. I do feel more energized in the gym. But I am on an X-Factor, Green Bulge, SAN Tight, Xtend cycle that I will be done with next week.

I want to make a workout plan for every body part. I do 1 body part a day 5 days a week. Then do cardio for 30 minutes after. I am drinking my Xtend before lifting, then after lifting/b4 cardio, and then after cardio I take another serving followed by my oats/water shake. Please help me. I really appreciate it, thank You.

b18c1 · 05-17-2006, 06:52 PM

bump.... Any insight.

My diet is on check. I am taking in approx. 2400-2600 cals. for cutting. Doing cardio 4x a week at 30 minutes.

About 270-280g of protein. 250g of Carbs, and 35-40g of fat. I am 171-174lbs. 5'10"-10.5"

A-rod · 05-17-2006, 07:20 PM

You are overdoing the volume IMO ,if you train with intensity 10 sets is more than enough .... bb benches , decline benches ,dips and crossovers are my favorites right now !

b18c1 · 05-17-2006, 08:42 PM

Damn, I had a feeling I was prolly overtraining.

But my incline chest is lacking though. What can I do?

A-rod · 05-19-2006, 08:34 AM

Quote:

Originally Posted by b18c1

Damn, I had a feeling I was prolly overtraining.

But my incline chest is lacking though. What can I do?

Keep on pressing progressively heavier,eat right ,rest and be patient ´cause the results will show overtime !

prickleferret · 05-19-2006, 09:04 AM

try starting your chest routine with your incline stuff instead of the flat bench stuff so you can hit that lagging upper chest with fresh muscles. make sure you are stretching before you lift and doing a couple warmup sets. stretch after you lift too. it does seem you are doing too much. lose one of your exercises because it just seems you may be overtraining.

b18c1 · 05-21-2006, 04:35 PM

Quote:

Originally Posted by prickleferret

try starting your chest routine with your incline stuff instead of the flat bench stuff so you can hit that lagging upper chest with fresh muscles. make sure you are stretching before you lift and doing a couple warmup sets. stretch after you lift too. it does seem you are doing too much. lose one of your exercises because it just seems you may be overtraining.

Yes, that is what I am going to start doing. Starting off with incline first. I am also going to drop the decline chest.

And for flyes, just continue to do 4 sets or so? 15, 15, 12, 12 or around that rep range?

Thanks for all the help guys. Without this site, I wouldn't be anywhere, lol

Hola Bola · 05-21-2006, 04:56 PM

Try this...

1. Incline DB Bench - 1-2 warmup sets (8-12 reps), 2-3 heavy sets (5-7 reps), 1-2 "burn" sets (10-12 reps)

2. Weighted Dips - 1-2 warmup sets (12-15 reps), 2-3 heavy sets (8-10 reps), 1-2 "burn" sets (12-20 reps)

3. Flat DB or BB Bench - 3 sets (8-12 reps)

4. DB or Machine Flys - 3 sets (8-12 reps)

Total = between 14 and 20 sets (including warmup and lighter "burn" sets)... depending on how much volume you can handle.

AHTTG · 05-21-2006, 05:32 PM

Quote:

Originally Posted by b18c1

bump.... Any insight.

My diet is on check. I am taking in approx. 2400-2600 cals. for cutting. Doing cardio 4x a week at 30 minutes.

About 270-280g of protein. 250g of Carbs, and 35-40g of fat. I am 171-174lbs. 5'10"-10.5"

I think that's where the problem may be. At what rate are you currently losing weight? How long have you been cutting for? What is your bf percentage?