need advice on this rountie

  1. Registered User
    keater824's Avatar
    Stats
    6'1"  186 lbs.
    Join Date
    Oct 2006
    Age
    23
    Posts
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    need advice on this rountie


    i need advice about this workout regime, i have a wide broad shoulders, small pecs and no upper pecs what so ever, i am going to use Muscle and Fitness 2inches to your chest in 10weeks program, i changed it a little to meet my needs"no upper pecs", also i was wondering if this workout would make my shoulders bigger than my chest or chest bigger than my shoulders, would my body be unbalance after this workout regime chest, shoulder, arms, back etc???

    Thanks

    stats
    age: 16
    height: 6'2
    weight: 209
    BF%: 15%

    Goal- at the beginning of June
    Height: 6'2
    Weight: 185
    BF%: 5%

    diet: workout days: full of complex carbs and rich protien sources, 3 serving of fruits and 3 servings of veggies

    cardio days: rich protien sources, 5 servings fruit and 5 servings of veggies

    water: 1.5 gallons to 2 gallons a day, i also play baseball

    Supps
    Posideon
    MVP/ZMK Stack
    RPM
    Xtend
    UP your mass " workout days only"
    maybe supercissus rx???

    mon- heavy chest "4 rounties look at bottom changes biweekly"
    tues- 30 min hitt,abs
    wed- back, biceps,
    thrus- 30 min hitt, abs
    fri- light chest, triceps
    sat- shoulders,legs, abs
    sun- 30 min hitt

    Mon
    heavy chest sets reps
    bench press 2 6
    incline barbell press 2 6
    decline pushups 4 125
    decline bench 2 4
    pec fly 2 6

    Wed
    Back Sets Reps
    pullups 4 to failure
    lat row 3 12,12,10
    close grip pulldown 3 12,10,6
    straight lat pulldown4 20,15,10, 5

    Biceps Sets Reps
    barbell curl 4 10,8,6,6
    preacher curl 3 10,8,6
    incline DB Curl 3 12,10,10

    Fri
    Light Chest Sets Reps
    incline press 4 10
    incline db press 3 25
    decline db press 3 25
    bench 3 25

    Triceps Sets Reps
    dips 4 20
    skullcrushers 3 10,8,6
    pressdowns 3 10,8,6


    Sat
    Shoulders Sets Reps
    DB Press 4 20,15,10,6
    Legs Sets Reps
    Leg press 4 15
    leg ext 4 15
    leg curl 4 15
    box jumps 3 10
    calf raises 3 25


    ABS Sets Reps
    cycle crunches 3 25
    reverse crunches 3 25
    decline crunch 3 25
    captain highchair leg raises 3 to failure


    chest weeks 5-6 sets Reps
    Bench Press 1 6
    Incline DB 5 6
    Decline Press 5 6
    Decline Pushups 125

    chest weeks 7-8 sets reps
    bench press 4 8-10
    incline bench 5 8-10
    decline pushups 200
    decline db flye 5 8-10
    bench 1 20


    Chest weeks 9-10 sets Reps
    bench 1 20
    incline DB 5 15-6
    flat bench DB Flye 5 15-6
    Decline DB Press 4 2-3
    decline pushups 200

  2. Registered User
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    16,356
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    If you have "no upper pecs" why don't you try emphasizing them? I would suggest switching every other workout where you replace all those decline presses/movements with incline related exercises ontop of your regular incline press. Additional Incline Flies, Incline Machines, Incline Cables, Incline Hammers, choose your medicine.
    NSCA - CSCS

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