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  1. #1
    Registered User milfhunter11's Avatar
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    Post Chest and triceps workout - Opinions?

    This is my chest and tricep workout I was just wondering what you people think about it, what can be improved, added or decreased, I’m able to complete this workout always the intensity and volume is pretty high.Chest workout : barbell decline bench press 5sets 8-12 reps / dumbbell bench press 5 sets 10-12 reps/ Incline dumbbell press 4-5 sets 10-12 reps /Pushups 4 sets 12-30 reps / machine pec dec 5 sets 10-15 reps / machine chest press 5 sets 8-12 reps / dips 4 sets 10-20 reps / rope tricep push down 4-5 sets 12-15 reps tricep dumbbell kick back 4-5 sets 10-12 reps / dumbbell single arm tricep extension 3-4sets 10-15 reps/ dip machine 3-4 sets 10-12
    Last edited by milfhunter11; 08-13-2019 at 05:56 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    That's a lot of volume for one workout - 51 sets. Even if 1x/week you might want to scale back chest and drop some of the triceps isolations, which should be pretty fried from the all the presses/dips. You don't need that many pushdowns or kickbacks.
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  3. #3
    Registered User bschermerhorn92's Avatar
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    That sounds pretty solid, here’s my two cents:

    I’m not a big fan of doing decline and incline on the same day, personally I’d do decline or flat on chest day and do inclined on a separate shoulders day with a partial chest workout split. Example: my chest day is Tuesday and my shoulders/ chest split is Friday.

    For triceps you should really consider working in skull crushers! And for the dips consider doing less reps (keep it in the 8-12 range) but add in weights. I personally like to do 2 sets of 8-12 with just bodyweight and then add a 45lb plate to a belt for a set, then add a 25lb plate to that and try to still hit the 8-12 rep range.

    I’m not 100% on your goals but I no longer do push-ups, something to consider would be cutting them out because this is pretty high volume, so saving that extra energy for “better” exercises may be something you want to consider.

    Just my opinions!
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  4. #4
    No help for this one.... Squid24's Avatar
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    Originally Posted by bschermerhorn92 View Post
    Just my opinions!
    I like his Opinions^^^^^^^^^^


    Me, I have an upper day and a Push day....and not half the volume you do...
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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    Registered User icem4n84's Avatar
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    Originally Posted by milfhunter11 View Post
    This is my chest and tricep workout I was just wondering what you people think about it, what can be improved, added or decreased, I’m able to complete this workout always the intensity and volume is pretty high.Chest workout : barbell decline bench press 5sets 8-12 reps / dumbbell bench press 5 sets 10-12 reps/ Incline dumbbell press 4-5 sets 10-12 reps /Pushups 4 sets 12-30 reps / machine pec dec 5 sets 10-15 reps / machine chest press 5 sets 8-12 reps / dips 4 sets 10-20 reps / rope tricep push down 4-5 sets 12-15 reps tricep dumbbell kick back 4-5 sets 10-12 reps / dumbbell single arm tricep extension 3-4sets 10-15 reps/ dip machine 3-4 sets 10-12
    It's very high volume. If you really want to do that much chest work, maybe work it 2 days a week and split it up. As bschermerhorn92 mentioned skull crushers are great for triceps (further arms back will concentrate more on long head for mass) as are bent over rope overhead extensions. You probably don't need as many kick backs - maybe start the workout with a few with lighter weights just for the mind-muscle things but they won't do much for mass - get a decent pump though.
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