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What routine

need4speed

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My goal is to get bigger and firmer CHEST. its my weak point..

also i want a stronger overall bench press..

I was thinking of either doing a standard BB routine (monday: chest; Tuesday: back; Wednesday: Legs; Thursday: arms; Friday; Shoulders

or Bill Starr 5x5
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

with the bill star id add in some accessory's like 1 bicep, 1 tricep and calves 1x a week.
 
For chest if you want a bigger chest go for the incline and GO TO FAILURE every set except for warmup sets. Also use dumbells and barbell either in the same workout or just switch up every so often. I also dont really like to workout more than four days in a row. I do sometimes but i usually take and off day after 3 or 4.
 
need4speed said:
My goal is to get bigger and firmer CHEST. its my weak point..

also i want a stronger overall bench press..

I was thinking of either doing a standard BB routine (monday: chest; Tuesday: back; Wednesday: Legs; Thursday: arms; Friday; Shoulders

or Bill Starr 5x5
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

with the bill star id add in some accessory's like 1 bicep, 1 tricep and calves 1x a week.
Click to expand...


Whats you bf% ? How much are you currently benching? at 630 Id assume you have some muscle under some fat, hence cardio to firm up your chest. Or you have some fat under your fat, in which case weights would work best.

no disrespect meant.
 
prolly 15-18% im guessing...

360lbs bench 1x1

what about routines though?
it seems overall Bill starr 5x5 would be better for getting bench up (overall strength) and build mass as well... and it seems a 4-5x a week BB routine would be better for overall toning / refining, since your doing more isolation work.

what do you think?
 
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