Chest routine - AnabolicMinds.com

Chest routine

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    Unclemikejones's Avatar
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    Chest routine


    dumbell bench
    barbell bench
    iso-machine

    incline dumbell
    incline barbell
    incline iso-machine

    delcline dumbell
    decline barbell
    decline iso-machine

    machine flys




    just looking for any feed back

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    glenihan's Avatar
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    this should probably get moved to exercise science...

    do you do ALL of those exercises each workout?

    .. i do 1 chest exercise for 3 sets...
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    You do not do 10 exercises on chest day, do you

    I guess if you're doing 1 set per exercise, that might work. Just pick one flat, one decline (or dips) and on incline. You can also add some isolation (cables/butterflies). Mix it up every workout with one exercise for each of these types of stimulus and you'll be good.
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    i usually do dumbells 4 sure then choose 1 of the remaining 2 exercises for each angle. equals 18 sets on chest. i try to keep my muscles guessing...thanks 4 the feedback
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    weekly routine
    1-chest
    2-back/bi
    3-shoulder/tri
    4-legs
    5- bi/tri
    6-abs
    7-rest
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    unless you're doing one set per exercise, undoubtabley you're over doing it. Ill back your chest routine off to a few compound exericse followed by some isometric exercises. Take my chest workout today for example
    *warmup*
    3 working sets flat dumb. press
    3 sets incline barbell press
    3 sets weighted dips
    2 sets low incline dumb. flys
    2 sets low cable cross over

    Even this for some, is a lot. I like volume but you still should keep the work sets down around a dozen
    Sage
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    i cut that ten down to 6 2nite and felt a much better pump and focus. thanks for the info.

    whats the proper # of sets one should do

    flat dumbell
    flat bench

    incl. dumbell
    incl. bench

    dec. dumbell
    dumbell fly
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    I usually do around 6 sets for chest, my current chest routine looks like this: Flat bb: 3 sets
    Incline DB: 2 sets
    Weighted dips: 1 set
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    i do nine sets
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    just a question why do you do db bench first?
    i always feel i get a better pump from the heavier weight i can fet from bb bench. and finish up with some sort of db press or incline press or flys. I normally do 5 sets of 5 or 4 sets 8 to 12. it might be pshycological but i dont know.
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    I prefer to do incline presses first. But, of course I switch it up.
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    I do a four-day split
    Shoulders
    Chest
    Triceps

    Biceps
    Lats
    Legs

    You need to warm up those shoulders before you do chest .
    I find for me (especially on the juice) that if I do 4X6 real heavy I put on more muscle than if I did 3X8.
    That my story and Iím sticking to it!

    HOT ROCKS
    WND

    Rock On!

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    Quote Originally Posted by Unclemikejones
    i usually do dumbells 4 sure then choose 1 of the remaining 2 exercises for each angle. equals 18 sets on chest. i try to keep my muscles guessing...thanks 4 the feedback

    I'd say cut that in half. Do one compound move for flat/decline, one for inclind, and a fly move. 3 sets each for a total of 9/week.
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    Quote Originally Posted by glenihan
    this should probably get moved to exercise science...

    do you do ALL of those exercises each workout?

    .. i do 1 chest exercise for 3 sets...

    Same here.


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    Quote Originally Posted by Hot Rocks
    I do a four-day split
    Shoulders
    Chest
    Triceps

    Biceps
    Lats
    Legs

    You need to warm up those shoulders before you do chest .
    I find for me (especially on the juice) that if I do 4X6 real heavy I put on more muscle than if I did 3X8.
    That my story and Iím sticking to it!

    HOT ROCKS
    WND

    Rock On!

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Views: 247
Size:  980 Bytes


    I do the same 4 day split but:
    Chest
    shoulder
    tri

    like it better personally because i seem to get the best gains.
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    I do 9 sets twice per week for chest. I'd say it depends how your body responds to volume, and adjust it to the ammount of volume your body handles best.
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    You could also pre-exhaust your chest with pec-deck or fly's first.Then go to dumbell presses.
  

  
 

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