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  1. #31
    Registered User Javvyvy's Avatar
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    Fnares, theres nothing wrong with switching it up, it keeps your body guessing... and doenst have to only change rep range...You can change exercises, include dropsets, supersets, partial reps, negatives... the list goes on.... You can change your rest times, you can change anything from high reps to low reps vice versa.... even as far as you're rep speed.

    Anyway,

    My typical chest workout I usuaully switch between DB and BB every other week.
    Bench set 2 - 3 warm up sets. 5 x 8-12 (Once a month I Pyramid - 12, 10, 8, 6, 4)
    Incline bench also mixing between DD/BB 4 x 8-12
    Flat bench flyes - 4x 8-12
    Cable flyes for lower chest - 4 x 12-20

    Sometimes i follow through with Flat bench DB 3 x Fail (At least 8) (60% weight that i could do normally) to give it a quick last blast.
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  2. #32
    Ain't nothin but a peanut Kevin204's Avatar
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    4 sets of incline barbell bench (x12 reps)
    4 sets of flat dumbbell bench (x8 reps)
    3 sets of cable flyes (x12 reps)
    3 sets of weighted dips (x8 reps)
    3 sets of overhead tri extension (x8 reps)
    Dumbbell chest press all day
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  3. #33
    Chin up and stop crying. Zachary533's Avatar
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    Hi there,

    I've just finished my bulk, so I'm going for a bit of shaping/slimming down- I managed to develop my upper chest a lot so this is an example of mine:

    1 warm up, 4 working sets Incline DB press (10reps)
    1 warm up, 4 sets of Flat bench Flys (10reps)
    3 sets of flat bench (10reps) +Negatives/drop set
    4 sets of weight dips OR Decline Bench(10reps)
    3 sets of light cable raises (12 reps) (hit the uppers, concentrate on form intensly) (drop set last 2 sets)

    4 sets of cable cross overs
    SUPERSETTED WITH
    4 sets of push-ups (lay 5kg dumbbells on floor so you can use them for extra depth )

    I believe intensity and form> all.

    Hope it gives you some ideas!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  4. #34
    Registered User chshunter's Avatar
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    I'm a tall guy and i have read a few articles and the following is what i do for chest once a week.

    DB fly 3x8 - I find this one gives you the max stretch
    BB Incline Press 3x8
    Pec Dec 3x8

    Agree with intensity and form
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  5. #35
    Registered User TheOak123's Avatar
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    incline barbbell/dumbbell 4-5 sets of 6-10 reps
    flat or decline db/bb 4-5 sets of 6-10 reps
    incline hammer machine 4-5 sets of 8-12 reps
    pec deck 4-5 sets of 10ish reps
    HEAVY incline flyes 5 sets of 8-10 reps (fav exercise) 30 or 45 degree angle

    sometimes do dips/cable flyes.

    warm up sets NOT included. These are all working sets.
    chest is once every 5 to 6 six days. i go by feel mostly.
    seen greeat results.
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  6. #36
    Registered User krowbro's Avatar
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    i do -
    DB incline s/set with DB incline flyes (4-5 sets, 6-8 reps of each going to flyes failure on the last set)
    BB Decline bench - pyramid the weight - 5-6 sets
    DB Pullovers - 3 s
    BB Incline s/set with Cable Flyes (both to fatigue just a few sets)

    on a strength day i'd do -
    DB Press (3-5 reps, 5 sets)
    Dips - weighted - 3 sets
    Pullovers/ Pec Deck
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  7. #37
    Registered User MB35's Avatar
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    The last month for me has been:

    Once a week

    Pushups for a warm up 3 sets of 10

    Incline Dumbbell Bench 3x8-10(last set I make sure I get atleast 10 with as heavy weight as I can even if it means doing 7 or 8 taking a short 10 second rest pause and then hitting the last 2-3. I don't increase weight until I can hit the 10 clean on that last set without the pause).

    Barbell Flat Bench 3x6-8

    Barbell Decline Bench 3x8-10

    Incline Dumbbell Fly 3x10-12

    I also wish I had somewhere to do dips at home. I currently workout at home, have lots of weights, bench, cables, everything...except a dip station. If I had that I would be doing weightest dips instead of the decline bench. But make due with what you got. I also do triceps on chest day but this is about chest. Debating on adding a set to the incline dummbells as well.
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  8. #38
    Registered User maurice87's Avatar
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    This time off the year, i'm doing chest once a week on monday's. My new routine which works great for and really pump those pecs very well is:
    - warming up 4 sets
    - bench set + incline DB flyes one after the other, 6 sets going pyramid
    - peck deck + pullovers 6 sets till exhaustion, countin the reprs onlly when the goin get's thought.
    - izometry moves.
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  9. #39
    In search of the Q-pack.. XADO's Avatar
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    had a routine for 3 months like this:

    flat and decline bench press 2 warm-ups 2x 15-20 3 working 3x10
    45degree machine 1 warm-up 1x15-20 4 working 4x10
    90degree machine 1 warm-up 1x15-20 4 working 4x10
    DB flies 1 warm-up 1x10 4 working 4x10

    Now i go for :

    DB flies 1 warm-up 1x10 5 working 5x10
    45degree machine 1 warm-up 1x15-20 4 working 4x10
    90degree machine 1 warm-up 1x15-20 4 working 4x10
    Pec Dec 1 warm-up 1x15-20 4 working 4x10
    Cable flies working 4x12
    Finishing with push-ups....untill you break apart....and that will be quick.
    If your body cannot handle it, make sure sheer willpower will.....
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  10. #40
    Registered User rb20vet's Avatar
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    as a side note, we can build big chest & triceps by modifying push up. people tend to think if they wanna get big they need to do bench press. all they have to do actually is to place their feet higher (on a table), while hands on the floor (hands adopting a diamond/close stance). the increased in gravity act as heavy weights & the pump is great in this one.
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  11. #41
    Registered User BigZim91's Avatar
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    I'm far from a professional but I've taken most of my workouts from my old football lifting schedules, benched in the 400 range in college, would love to get back up there after my weight is in check.

    Monday (primary chest day):
    Barbell Bench (warmup), 8, 8, 6, 4, 3, 2 (or failure)
    Close Grip Bench 3x8 (last set to failure, usually 5-6)
    DB Bench 3x8 (last set to failure, usually 5-6)
    DB Flies 3x8
    Move on to Shoulders/Biceps

    Thursday (secondary)
    Decline Bench (warmup) 8, 8, 6, 4, 3, 2 (or failure)
    Incline Bench 3x8 (last set to failure, usually 4-5)
    Overhead DB Tricep press 4x8
    Move on to back
    End workout with dips 3xfailure
    Starting weight: 325 1/25/16 Low Weight: 250.2 11/1/16 Current weight: 276.2 4/20/18
    6'5
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  12. #42
    Registered User Nubygaines's Avatar
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    bench press and dips keep it simple
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  13. #43
    Registered User Getup1982's Avatar
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    Originally Posted by rb20vet View Post
    as a side note, we can build big chest & triceps by modifying push up. people tend to think if they wanna get big they need to do bench press. all they have to do actually is to place their feet higher (on a table), while hands on the floor (hands adopting a diamond/close stance). the increased in gravity act as heavy weights & the pump is great in this one.
    Where did you find this thread stiff?
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  14. #44
    Registered User Psycicgibbon's Avatar
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    Bench Press: 10, 10, 10, 6, 6, 6
    Incline Dumbbell: 10, 10, 10, 6
    Dumbbell Flyers: 10, 10, 10, 6, 6, 6
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