- 06-14-2012, 09:16 PM
- 06-15-2012, 07:23 PM
Chest/Tris 9:00 AM
i) Flat DB Press – 4 sets of 10 reps 2010
ii) Machine Press – 3xfail 2020
iii) Incline Smith Press – 3x12 2020
iv) Decline DB Press – 3x10 3030
v) Machine Pushdowns – 3xfail 2020
vi) Cable Pushdowns – 3x12
vii) Kickbacks – 3x15 3010
Chest/Tris 8:00 PM
viii) DB Flies 3x10 2020
ix) Cable Crossovers 3x10 2011
x) Pec Deck 3x12 3021
xi) Narrow Grip Smith Bench 3x12 2020
xii) Seated French Press 3x10 2020
xiii) Reverse Grip Pushdown 3x12 3030
Did this Monday and DOMS Tuesday was a mother. Use no rest intervals greater than 90 seconds.
EDIT: This was done with 30 mg/dbol ED and 500 mg test weekly. Probably too much volume if you don't have assistance.Go hard. Go heavy. Never stop.
- 06-15-2012, 11:26 PM
06-15-2012, 11:26 PM
06-16-2012, 07:53 AM
- 5'8" 185 lbs.
- Join Date
- May 2012
- Rep Power
Flat bench 4x10
Incline dumbbel press 4x10
Cable crossovers for lower then upper chest 4x10
06-16-2012, 09:38 AM
when i hear someone ask this question, the feel good fuzzy responses i see are way too many reps, for way too many sets, for way too many exercises with too little rest.
so if you want a huge sick chest program, grab a bunch of lifts and do them for 3-4 hours.
you can call me "ozzie" for short.
06-16-2012, 01:39 PM
Rest paused doggcrap style is the best ive done. Do flat BB bench with your 10RM and do as many reps as you can do. Rest for 30 seconds and repeat. Then one last 30 second rest and repeat a final time. You will probably get something like 10 reps, then 5 reps and then 2 or 3. Then over stretch the **** out of your pecs.
CELTIC LABS REP
06-16-2012, 03:26 PM
Whn I am doing a split I usually start with flat bench, 4 sets at low reps. Then I do a few other movements at 10-12 reps. (somewhat similiar to 5-3-1 with accessory movements I guess). I only go to failure on the flat bench, the other movements I try and stop 1-2 reps short of failure. I also do the same accessory movements in the same order for at least 4-6 weeks before changing, as I like to be able to gauge my progress and its hard to when your doing something different every week.
Flat bench, 4 sets, 1-5 reps each set going to failure only on last set.
Dumbell incline, 3 sets 10-12 reps
Weighted dips, 3 sets 10-12 reps
A fly movement (cables, pec deck, whatever), 3 sets 10-12 reps.
06-17-2012, 10:07 AM
My upper chest was always lagging. I made some changes to my workout and have made great gains. Here is the whole thing. This workout stresses upper chest while still hitting the rest of the chest as well. It's using the priority principle, so for each movement I am hitting the upper chest first, i.e. Incline BB before Flat BB, Incline Flyes before flat flyes, etc.
Incline BB Press (12, 10, 8) Heavy, ramping up in weight each set
Designed to build mass and power in the upper chest
Flat BB Press (12, 10, 8) Moderate, ramping up weight in each set
For mass and power in upper and lower chest
Incline DB Press (12, 10, 8) Moderate Weight
Upper chest mass builder - gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
Flat DB Press (12, 10, 8) Moderate Weight
Total chest mass builder - gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
Cable Crossovers, pins set low (12, 10, 8) Light Weight, very slow
Go very slowly - designed to hit those last remaining fibers and to finish off with a solid pump
Cable Crossovers, pins set high (12, 10, 8) Light Weight, very slow
Go slowly - designed to hit those last remaining fibers and to finish off with a solid pump
Last edited by SportyBoy; 06-17-2012 at 10:10 AM. Reason: correction
suffer the pain of discipline or suffer the pain of regret
07-19-2012, 11:21 PM
07-20-2012, 10:26 AM
I usually feel those incline bench setups only in my front delt, they are usually too high of an angle unless i use the adjustable bench. Im a strong believer in just picking one excercise and getting really good at it and rotating the big lift around as you stall out. For a full year all i did for chest was decline bench, then switched to dips only. Chest was perfectly proportioned upper/lower. When you hit the lower chest, the upper chest will still get worked. U cant just hit certain parts of it, it all contracts together. Now i switched to just flat bench and same story.
CELTIC LABS REP
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