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  1. #1
    Registered User DougGB's Avatar
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    Weak Chest and Upper Body

    I’ve been training occasionally for 12 years on and off since i was 16. Lean body mass is 90kg (198lbs) at 6’1’

    Now i have more time and money I am training consistently, but I have serious imbalances between upper and lower body. My current workout is two rotations that cycle through - so one from each rotation and i workout every other day.

    Rotation 1)
    A: 6*8 145kg (320lbs) Low bar squats (90seconds rests)
    B: 3*5 165kg (364lbs) Parallel Box squats (3min rests)
    C: 1*20 145kg (320lbs) Breathing squats (To failure, usually get 20reps); 3*5 190kg (419lbs) trad deadlifts

    Rotation 2)
    A: 6*8 70kg (154lbs) flat barbell bench press; 5*5 110kg (243lbs) T-bar rows
    B: 5*5 66.5kg (147lbs) Barbell overhead press; Neutral grip pull-ups in sets of 3 to failure

    I cannot understand why my upper body and specifically my chest will not grow and why i am not able to add more weight to my bench press. I am still adding weight to my squat every week after starting to train regularly again.

    I don’t want to change my lower body program, but what can i do to rescue my pecs and arms? I train out of my garage - i currently have barbells plus plates, powerack, lat/high low cable machine, landmine etc.
    Last edited by DougGB; 05-21-2020 at 08:11 AM. Reason: Added in lbs.
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  2. #2
    Registered User DougGB's Avatar
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    I’m considering the following program and i think i need to add volume on my upper body:

    Mon:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Tue:
    5*10 low bar squat
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls

    Wed:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Thurs:
    3*5 box squat to parallel
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls

    Fri:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Sat:
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls
    3*8 trad deadlift
    1*20 squat
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  3. #3
    Registered User Magomed1's Avatar
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    Maybe you're doing too much volume for bench 6x8. That's gonna be hard to make progress on.

    Maybe switch it to 5x5 at the same weight, thus allowing you to add weight each time you get all the reps in. And make your tbar rows 6x8.
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    https://forum.bodybuilding.com/showthread.php?t=178299511
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by DougGB View Post
    I’m considering the following program and i think i need to add volume on my upper body:

    Mon:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Tue:
    5*10 low bar squat
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls

    Wed:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Thurs:
    3*5 box squat to parallel
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls

    Fri:
    3*10 decline bench press
    3*10 incline bench press
    3*10 overhead press
    3*10 low cable fly
    3*10 high cable fly

    Sat:
    3*10 Lat pull down
    3*10 Seated row
    3*10 Bicep curls
    3*10 Facepulls
    3*8 trad deadlift
    1*20 squat
    Just no
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  5. #5
    Registered User air2fakie's Avatar
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    OP - given your listed routines and lack of progression, you may want to re-consider designing your own routine and just go with one of the proven, balanced programs from the stickies or somewhere else. This includes for your lower body as well.
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