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  1. #1
    Registered User dylanstephens54's Avatar
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    Chest day workout

    Hey boys have been working out on and off for few years currently my workout is what's listed bellow would love any extra recommendations to add or alter

    I tend to stay with same weight untill I can achieve all sets successfully with decent form then go up by 2.25kg and repeat as strengthen

    Currently only doing weight work 3 days a week 1 chest day a week

    Currently focusing on strength building only getting back into the gym again recently


    5 sets 6 reps flat bench dumbells

    5 sets 6 reps incline bench dumbells

    3 sets 12 reps dumbell flys

    3 sets 10 reps decline dumbells

    3 sets dips as many as can (not many) at end of workout


    Unsure of any other chest workouts I should add or change all input is welcome
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  2. #2
    Registered User Filmbuff81's Avatar
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    Originally Posted by dylanstephens54 View Post
    Hey boys have been working out on and off for few years currently my workout is what's listed bellow would love any extra recommendations to add or alter

    I tend to stay with same weight untill I can achieve all sets successfully with decent form then go up by 2.25kg and repeat as strengthen

    Currently only doing weight work 3 days a week 1 chest day a week

    Currently focusing on strength building only getting back into the gym again recently


    5 sets 6 reps flat bench dumbells

    5 sets 6 reps incline bench dumbells

    3 sets 12 reps dumbell flys

    3 sets 10 reps decline dumbells

    3 sets dips as many as can (not many) at end of workout


    Unsure of any other chest workouts I should add or change all input is welcome
    There’s nothing inherently wrong with your exercise selection, although dips and decline kinda serve the same purpose albeit in different ways.
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  3. #3
    Registered User Taatz's Avatar
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    replace decline with pullovers
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    12 pack > 6 pack PurmaBulker1984's Avatar
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    Split that volume up into 2 chest workouts and you'll get twice the benefit. 19 sets in 1 workout becomes junk volume.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User dylanstephens54's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    Split that volume up into 2 chest workouts and you'll get twice the benefit. 19 sets in 1 workout becomes junk volume.
    What would be the benefit of splitting it?

    I feel like if I split it that makes me have to go another day a week and muscles might not repair fully by time i go second time so I would not be able to push the weight limit as I do now?

    Was my experience when i split it up more in past
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    Originally Posted by dylanstephens54 View Post
    What would be the benefit of splitting it?

    I feel like if I split it that makes me have to go another day a week and muscles might not repair fully by time i go second time so I would not be able to push the weight limit as I do now?

    Was my experience when i split it up more in past
    If you can't recover from half the volume in 3-4 days then you don't have enough work capacity for the whole thing. Do keep wasting your time. Or 1 day do something that works.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  7. #7
    Registered User dylanstephens54's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    If you can't recover from half the volume in 3-4 days then you don't have enough work capacity for the whole thing. Do keep wasting your time. Or 1 day do something that works.
    You did not answer my question in any way shape or form that answer is not helpful in the slightest

    I asked what would be the benefit of splitting it

    Explanations are helpful not just random comments saying I am wasting my time.

    Even though this is working for me very well doesent mean I'm not open to changes but changes with no understanding of how it helps = pointless in my view
    Last edited by dylanstephens54; 12-04-2019 at 03:54 PM.
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    You won't get any helpful advise unless you post the entire program and lifting progress. Once you post the entire program people are probably going to tell you to pick a routine posted in the stickies.
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    Registered User CommitmentRulz's Avatar
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    The benefit of breaking it over two days (with proper rest in between) is more HIGH QUALITY sets. Trying to do all that in one day tells me the last half of your one-day workout lacks intensity and is junk volume.
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    Registered User sayjayvee's Avatar
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    You're doing five sets of flat DB bench and then another five of incline DB? Yikes.
    You don't need that much volume. And you should really be getting some barbell work in there...
    I'd recommend Barbell Bench 3x6 followed by Incline Dumbbell 3x6. Rest of the workout isn't so terrible.
    IT'S STILL YO MUTHA F**KIN SET....
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  11. #11
    Registered User dylanstephens54's Avatar
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    Originally Posted by CommitmentRulz View Post
    The benefit of breaking it over two days (with proper rest in between) is more HIGH QUALITY sets. Trying to do all that in one day tells me the last half of your one-day workout lacks intensity and is junk volume.
    True might give it a try this month is alot less output on my dips/do less weight on decline bench at end of workout maybe will be able to get more out of it if split it
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  12. #12
    Registered User dylanstephens54's Avatar
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    Originally Posted by sayjayvee View Post
    You're doing five sets of flat DB bench and then another five of incline DB? Yikes.
    You don't need that much volume. And you should really be getting some barbell work in there...
    I'd recommend Barbell Bench 3x6 followed by Incline Dumbbell 3x6. Rest of the workout isn't so terrible.
    I used to do 3x6 but I found less strength growth than 5x6

    Why would you reccomend barbell bench over dumbell? Not disagreeing just curious
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  13. #13
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    first off, that is more volume than some Mr Olympias use. So there's that...

    Originally Posted by dylanstephens54 View Post
    What would be the benefit of splitting it?
    1) muscles dont take 7 days to recover, more like 48-72 hrs.

    2) you get muscle protein synthesis 2x per week instead of 1x.

    those would be the 2 general reasons to hit a bodypart 2x per week vs 1x. of course, people obviously do both and each has pros and cons
    "Humility comes before honor"
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