Critique Chest+Tri Routine

itzgambino

Member
Hey guys I was hoping you could critique my chest+tri routine that I have currently been working with since I started cutting in March. I have gone high reps for this cycle and my focus has been building a solid chest, because I have been working out for about 3 yrs now and my chest is really lagging and bringing down my otherwise pretty good upper body. The areas of sub-development are like most people's the upper and upper middle, especially my right pec really is relatively flat towards the top tailing towards the middle. But my routine is as follows:

1) Flat bench - 4 X 12-15
2) Incline DB - 4 X 12-15 , I do not bring the db's over my chest, just straight up and down to keep focus on chest more
3) Flat db flys - 3 x 12-15
4) Dips - 4 X 12-15
5) Seated overhead db extension - 4 X 12-15
6) Cable pushdown (1 arm at a time) - 4 x 12-15
7) Decline DB pullover - 3 x 12

Any advice on what I could change up to see more development and growth in those areas of my chest?
 
if it works it is good, if it doesn't it is not. If you have a problem benching with with your pecs, that a flat bench is not going to help. Use an inclne as your main exercise. Also lots of heavy flys with dumbells, incline and flat. You really don't need much for your chest, you need to learn how to use your chest.
 
I was thinking about dropping the sets down to 3 each, changing the rep range to 12,10,8, and throwing in another set of maybe incline flys or incline presses where you push the db's together and squeeze them together as you push up. Thoughts?
 
Best chest gains i ever saw, all i was doing was 3 sets of incline in the 6-10 range, and 3 sets of incline flys followed by 3 sets of flys. THey flys were heavy, somewhat bent arm style. They were not flys to get a burn or pump, but to work hard and stimulate the pecs. If i can do bent arm flys with 80 lb dumbells and kill my pecs, i can probably do flys with 40 lbs and get a rediculous burn. The burn is not going to help me get bigger though. I think that is where most people go wrong with flys, they treat them like they are just trying to get a burn.
 
jcp2 said:
Best chest gains i ever saw, all i was doing was 3 sets of incline in the 6-10 range, and 3 sets of incline flys followed by 3 sets of flys. THey flys were heavy, somewhat bent arm style. They were not flys to get a burn or pump, but to work hard and stimulate the pecs. If i can do bent arm flys with 80 lb dumbells and kill my pecs, i can probably do flys with 40 lbs and get a rediculous burn. The burn is not going to help me get bigger though. I think that is where most people go wrong with flys, they treat them like they are just trying to get a burn.
Click to expand...

What kind of rep ranges did you use for the incline and flat fly's?
 
1) Flat bench - 4 X 12-15
2) Incline DB - 4 X 12-15 , I do not bring the db's over my chest, just straight up and down to keep focus on chest more
3) Flat db flys - 3 x 12-15
4) Dips - 4 X 12-15
5) Seated overhead db extension - 4 X 12-15
6) Cable pushdown (1 arm at a time) - 4 x 12-15
7) Decline DB pullover - 3 x 12

that looks like a hell of a lot for one chest workout
ive recently separated chest and tris on different days to get my bench up, my chest has been flourishing because of it
i aim for 4 sets of 14 12 10 8 for most exercises except 6 on flat bench and routine is as follows
flat bench wide grip press from neck (look up if you dont know about this)
decline bench
dumbbell pullovers
cable crossovers bottom to top
dumbbell pullovers
 
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