referring to above every week you increase your max five by 2.5 lbs or since my gym doesn't have that small of weights i increase my max five by 5 lbs every 2 weeks.
Twice a week. One day heavy and one day light (high rep) when doing another body part heavy.
nice a little power/hypertrophy going on.
I do chest 4x a week. 100 lb dumbbells. Im guessing this is too much, but I use to be in football and was a heavy powerlifter so im thinking the way I workout is a little off. because I dont powerlift anymore. After reading this thread though im definately going to cut back significantly.
2x a week
Monday and Friday
12 sets of 8-10 monday
9 sets of 10-12 friday
Composed entirely of dumbell/cable exercises.
Has been great for hypertrophy, but i would say low to moderate strength gains (though i havent benched in ages, so i dont really know how to compare it to how strong i was previously). Then again, i have a strange routine, but i like it and it works for me. Been putting on more mass (but less strength) than i had been with the Starr 5x5.
twice a week,
incline db bench
sub reg bench for incline db bench as well
Shoulder injuries caused alot of problems, just trying to catch up on upper chest area
I have my 4 day split,
Mon: Shoulders Bicepts
Tues: Back Tricepts
Thurs: Chest Abs
Cardio on off days
I hit my chest twice a week , giving 2 days rest. First workout I go with barbell exercises combined with machine flys. Second workout is all dumbells to include flys. Never more than 4 sets and 6-10 reps per. I've always had good luck with it. I usually go heavy every other week, the rest of the time I keep the weight manageable and stick to form.
I do chest 3 times a week.... Part of a full body workout... 4 sets 10 reps each day.. Tue-Flat BB bench press...Thu-Incline DB press.. Sat-Cable flys..... Works very well for me.
so 6 x a week bench curls is not how to get big? lol jk
i only work it once a week
6 exercises, 24 sets and 216 reps per week
twice a week
I do 3 sets of 12's with 225lbs for flat bench.
Decline bench 3 sets of 12's with 80lbs dumbbells
Incline bench 3 sets of 12's with starting with 60lbs and working up to 80lbs
then i do cable flys... with 35lbs on each side... also 3 sets of 12's, squeezing and holding for about 3 seconds with each rep....
went out to the parking lot and I dropped him with a jab to the chin and a power to the nose, laid him out in the middle of the lot, with mad people around cheerin cause he was being such a prick. Took 10 sec. Now I'm only 5'11" @ 190. It took him three weeks of working out with me 3 times a week still, to come up and apologize. Then he finished by asking me, "how are you so fast?". Hilarious. But I know how you feel.
Yea u can be strong as hell and still not know how to fight. Anyhow, I work chest once a week. I just feel more fresh when I give my chest a week to rest.
Once a week, 2-4 sets TOTAL after warm up.
When you leave this world, will it be a better place because you were here?