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  1. #1
    Novice DTFzombies's Avatar
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    What do YOU do on chest day? =)
    Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)

    Chest and Biceps
    Flat Bench
    135x15, 205x12, 225x10, 235x8, 255x5
    Incline
    185x12, 205x10, 225x8
    Flys
    50x12, 60x8, 60x8
    Barbell Curls
    95x12, 115x10, 125x8
    Hammer Curls
    60x12, 65x10, 70x8

    I do this once a week. Now its your turn. thanks =)
    Last edited by DTFzombies; 06-15-2012 at 09:29 AM.

  2. #2
    Junior Bodybuilder FL3X MAGNUM's Avatar
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    I am not happy with my lifts right now but I have to just sigh and deal with it and accept that it's the toll a cut takes on you lol....

    Today I did this:

    Flat bench
    135x10, 135x10, 185x10, 205x15, 205x10, 185x10, 185x8

    Seated DB tricep extensions
    55x15, 55x12, 55x12, 55x12

    Dips
    BWx15, BWx12, BWx12, BWx12

    Reverse grip tricep pressdowns, strip set
    80x10, 70x10, 60x10, 50x10, 40x10

    Incline hammer strength
    90x15, 90x12, 90x12, 90x10

    Got a nice squeeze and isolation on pecs in the end thanks to burning the tri's out early!!!
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  3. #3
    Junior Bodybuilder
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    This morning
    Chest
    Warm up
    Flat BB bench
    135x10 2 sets
    80 push ups, 40 wide, 40 narrow
    Working sets
    BB bench
    225x8 245x8 265x8 285x6 135 to failure
    Incline DB bench
    80x8 90x8 80 to failure
    Regular push ups to failure

  4. #4
    A.B
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    Bench press
    135 x 20
    225 x 12
    315 x 8
    405 x 3-4 (3 sets)
    incline db press
    100 x 12
    130 x 8 (4 sets)
    Machine flys for 4 sets.

    I sometimes do triceps after a chest workout
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  5. #5
    THE CHAMP IS HERE D-Cal's Avatar
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    Incline Bench
    135x10 2 sets
    185x10 2 sets
    205x8 2 sets
    225x6 2 sets

    Flat Bench
    185x10
    225x8
    255x6
    275x4

    Dips
    Body weight (190) x15
    Body weight+45lb x10
    Body weight+90lb x10

    Sometimes at the end I throw in 2 or 3 light sets of incline DB presses

  6. #6
    Motivated DaHurt's Avatar
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    Barbell Flat Bench
    12x135, 12x225, 10x275, 8x300->10x225->135 to failure

    Incline DB Press
    4 sets 10-12 reps with 100's

    Cable Flyes
    5 sets 10-12 reps variable weight, squeeze contraction, slow negative

    Reverse Grip Machine Press
    4 sets 8-12 reps variable weight
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  7. #7
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    hi everyone i am new to this forum, actually this is my first forum i ever have used.
    by the sounds of things every one sounds like experts, anyways here is my story.
    i have never ever done chest exercises in my life and i am 31 years old, and i have never had a good chest but just man boobs, i put on weight they get bigger i lose weight they get smaller, but never been toned as a chest should be.
    it has never got to me untill i went on holiday with my wife and 2 kids 3year and 1 year old.
    my daughter wanted to do swimming but she wanted me to go swimming with her, but i just could not knowing that my chest looks so horrible. (man boobs).
    i was so upset and hurt, that i decided to join the gym, i have been goin for 2 weeks now and this is my routine:
    monday chest&legs 4 sets 12 to 15 reps
    tues biceps&shoulders 4 sets 12 to 15 reps
    fri triceps&back 4 sets 12 to 15 reps
    and i do all these on the machines you get at the gym and not the free weights you get.
    but i can see a difference in the size of my arms but nothing on the chest.
    am i doing it correct or am i just wasting my time.
    can someone please help me, i will appreciate it.

  8. #8
    De-Necking Daily... AndroSport's Avatar
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    @Manj

    Cool story bro... got any pics of those tits for us? (kidding)

    You should probably re-post this in your own thread and when you do include a little more info like what machines you use and how much weight etc. Although it relates to chest some may consider it jacking their thread...

  9. #9
    Oregon Coast Duner BoBoy's Avatar
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    Quote Originally Posted by DTFzombies View Post
    Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)

    Chest and Biceps
    Flat Bench
    135x15, 205x12, 225x10, 235x8, 255x5
    Incline
    185x12, 205x10, 225x8
    Flys
    50x12, 60x8, 60x8
    Barbell Curls
    95x12, 115x10, 125x8
    Hammer Curls
    60x12, 65x10, 70x8

    I do this once a week. Now its your turn. thanks =)
    Just my opinion but I never work Chest and Biceps together ; I work push muscles with push muscles and pull muscles with pull muscles.......Chest/Delts/Triceps (push muscles) Back/Biceps (pull muscles) ~Bo

  10. #10
    just a Lil guy!!!
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    Usually deadlifts and squats. Raw!!

  11. #11
    De-Necking Daily... AndroSport's Avatar
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    I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

    I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

    If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.

  12. #12
    Oregon Coast Duner BoBoy's Avatar
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    Quote Originally Posted by AndroSport View Post
    I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

    I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

    If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.

    Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo

  13. #13
    De-Necking Daily... AndroSport's Avatar
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    Quote Originally Posted by AndroSport View Post
    I have done it both ways... obviously w/ chest & bi the idea is to get a full arm workout in the process on the one workout but then you may need to space out the days between when you do chest / bi & back / tri.

    I can't say I greatly preferred one over the other... but I do like to do push/push & pull/pull so I lean toward the chest/tri

    If I need extra work on anything specific I will isolate it on my off days between the main large training sets but doing short & intense 12+rep slow sets.
    Sorry I read a different title and replied on this thread...

    I played football through high school and Div-I college football so had the "flat bench only mind frame" until one trainer I was working with, while considering whether or not to go to the NFL combines, challenged me to stop doing BB Flat Bench/Incline/Decline and do it his way... he promised me that if I did it his way for 8 weeks my BB presses would go up min 30%. We started that day by doing dumbbell presses but not on the standard benches... we did all of them on the big yoga/exercise ball. My first try I attempted to use my same old FB BB form that I knew would put up the weight and literally ended up bouncing off the big ball with 100lbs in each hand (luckily I had 2 ppl spotting) and almost crushed my face with one of them. I decided to step it down to 80lbs i believe and go very slow... SLOW negative perfect form and was still having a bit of shakiness (not due to the weight... i could have done my triceps with that at the time) it was doing it on the ball that forced me to create perfect form with slow negatives and a pronounced pause at the bottom.

    This was just what I needed at the time and after 8 weeks i was up way more than 30% on my Flat BB Bench Press!! Not that it mattered - because I was so impressed with how much stronger and bigger I was that I have never gone back to the flat bench barbell presses (easier on the shoulders too)

    So that is part of every single chest workout for me... only takes a few sets on that ball to get you a good pump and wear you out. Then i incorporate a lot of other free range stuff on cables, bungees and free weights as well (log lifts and flys etc)

    Thats pretty much it.

  14. #14
    Oregon Coast Duner BoBoy's Avatar
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    Quote Originally Posted by BoBoy View Post
    Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo
    Another thing I"ve always done was work the legs in between the two upper body exercise days , in other words
    Monday-Chest/shoulder/triceps
    Wednesday-legs
    Friday- Back/biceps

    This seems to help in recovery , giving the muscles a full 84 hrs. rest in between direct work-outs .......~Bo
    Last edited by BoBoy; 06-15-2012 at 05:19 PM.
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  15. #15
    Junior Bodybuilder joei rock's Avatar
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    chest day =

    flat bench:
    135x15, 135x12, 185x10, 225x7-8, 365x3-5
    incline bench:
    135x15, 225x7-8, 275x3-5 .... (or DB 50x12, 85x10, 115x5)
    flys:
    40x10, 50x10, 60x10

    i have been following this with a few shoulder exercises and then a few tricep ones , i can only make it to the gym 3x a week now so i shove all that into one day ...

    b4 this i would go 4x a week and did chest/bicep, shoulder/tricep on another day, back on a day by itself, and legs on another ... i feel like a gained a lot of strength when i was doing it that way ..but i also had to take a month or so off b/c my elbow was killing me .. started back up again and after a couple months going 3x a week im almost back to lifting what i was b4..

  16. #16
    De-Necking Daily... AndroSport's Avatar
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    Quote Originally Posted by BoBoy View Post
    Heres the reason - You cant work the pecs/delts without working the triceps and you cant work the back without working the biceps , so they should be worked together , at least in theory . This was taught by Joe Weider decades ago , and I have always followed it . When I see guys working their triceps the day after working their pecs/delts or biceps the day after working their back I just cringe /lol.......~Bo
    Totally agree Bo - thats why I say IF you do decide to do it that way space it out and, like you, i still space in-between the upper body training as well even though i do the standard chest/tri & back/bi because it's still all used in your other/opposite exercises for stabilizing etc.

  17. #17
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    Quote Originally Posted by BoBoy View Post
    Another thing I"ve always done was work the legs in between the two upper body exercise days , in other words
    Monday-Chest/shoulder/triceps
    Wednesday-legs
    Friday- Back/biceps

    This seems to help in recovery , giving the muscles a full 84 hrs. rest in between direct work-outs .......~Bo
    I also like putting legs in between upper body days as it feel like it aids in recovery for me as well.

  18. #18
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    Chest/Biceps

    DB Incline Press - 5 x 8-10
    Flat Bench Press - 4 x 12
    Low Cable Flyes - 4 x 12
    Pec Dec - 4 x 12

    Barbell Curl - 4 x 12
    Preacher Curl - 3 x 10
    DB Hammer Curl - 3 x 10

    EDIT: i work chest/biceps together instead of chest/triceps because i have always done chest/triceps and wanted to mix things up.
    I have my split worked out so im allowing each body part enough rest before being worked again.
    Last edited by BLM20; 06-16-2012 at 08:59 AM.

  19. #19
    One big fucking CANUCK ! BigKentucky's Avatar
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    Bullseye Forever likes this.

  20. #20
    Oregon Coast Duner BoBoy's Avatar
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    Quote Originally Posted by BLM20 View Post
    Chest/Biceps

    DB Incline Press - 5 x 8-10
    Flat Bench Press - 4 x 12
    Low Cable Flyes - 4 x 12
    Pec Dec - 4 x 12

    Barbell Curl - 4 x 12
    Preacher Curl - 3 x 10
    DB Hammer Curl - 3 x 10

    EDIT: i work chest/biceps together instead of chest/triceps because i have always done chest/triceps and wanted to mix things up.
    I have my split worked out so im allowing each body part enough rest before being worked again.


    Thats great that your trying different routines , I just came off a 3-day split I was on for 4 months , now I"m back to an every other day kind of routine , bodyparts get hit once every 6 days, but it doesnt feel like I"m ever lifting compaired to twice a week hits . I prefer to work something everyday if I can , even if its not always productive ....

  21. #21
    One big fucking CANUCK ! BigKentucky's Avatar
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    Quote Originally Posted by BoBoy View Post
    I prefer to work something everyday if I can , even if its not always productive ....
    ^^^ Good call...

  22. #22
    Amateur Bodybuilder Diced's Avatar
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    Quote Originally Posted by DTFzombies View Post
    Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)

    Chest and Biceps
    [U]Flat Bench[/U
    135x15, 205x12, 225x10, 235x8, 255x5
    Incline
    185x12, 205x10, 225x8
    Flys
    50x12, 60x8, 60x8
    Barbell Curls
    95x12, 115x10, 125x8
    Hammer Curls
    60x12, 65x10, 70x8

    I do this once a week. Now its your turn. thanks =)
    Oh no why are u doing biceps with chest/ swap them for triceps ! chest workout looks goooood i do something similiar with a hypertrophy phase and a strength phase userly a month on each.

  23. #23
    Pro Bodybuilder Rastas's Avatar
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    Quote Originally Posted by bigkentucky View Post
    niiiiiiiiice!!

  24. #24
    Pro Bodybuilder Harnold's Avatar
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    each muscle every five days.
    chest-----incline bench warm up135x25reps, 225x15 reps, 315x10, 315x8-10
    weighted dips leaning forward start with 45plate x15-20reps, 2-45plates for 10-12 reps,drop
    back to 45plate x12-15reps, finish high reps no weight added
    decline hammer strength start with 3 x45 each side, work up to 5 plates/side x 6-8 reps
    finish with light dumbbell flyes for 4 sets, as flye movements bother my shoulder if heavy
    Bullseye Forever likes this.

  25. #25
    Junior Bodybuilder noobmuscle's Avatar
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    I ALWAYS start with incline. It just seems to shape my chest so much better. I get that fuller look that isn't so much like cone tits.

    Incline DB: 75/10, 80/10, 85/10
    Flat DB: 80/10, 85/10, 90/10
    Declined BB:185/10, 195/10, 205/10
    Cable Flys

    Dips
    Kickbacks
    tricept extensions
    Rope

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