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looks good bro.....some good tri exercises too.........ive always steered away from doin delts on the same day as chest and tris...maybe ill give it a go......let me know how you do with this routine!!!
CRITIQUE My Chest, Delt, & Tri Routine
- Thread starter MonStar1023
- Start date
MonStar1023
New member
This routine has worked top notch for me... I havnt done a chest, delt, tri routine in ages and now that I am back into the swing my strength is up big time... I feel like I keep getting stronger every single workout its incredible. I am up to 70 lbs. dbs for flat flyes, 100 lbs. dbs for incline and decline presses.. Keep improving.. I do back, traps, bis, and forearms the day before.
MonStar1023
New member
Also one thing that I didnt add was that I am training each bodypart around twice a week or maybe a little less.. its a 3-day split..
"I am training each bodypart around twice a week"
*smack*
haha, just joking. seriously though, once a week is enough.
chest routine looks good man - play about with reps too. for example, use low reps [4-6] for what you consider to be you daddy chest builder [if inclines, so be it] use 6-8 for the next press and then do higher reps for the flyes to get slow twitch fibres. alternatively you could do a heavy low rep set for each exercise followed by a slightly lighter higher rep set [i don;t advocate low rep sets for flyes btw]
delt routine seems ok.
too much for triceps after all that though. I'd suggest dropping an exercise altogether mate. 4 sets after chest and delts is sufficient.
And with rear delts - if you believe they're getting enough stimulation from rows then you know best - after all it is your body.
sound good?
*smack*
haha, just joking. seriously though, once a week is enough.
chest routine looks good man - play about with reps too. for example, use low reps [4-6] for what you consider to be you daddy chest builder [if inclines, so be it] use 6-8 for the next press and then do higher reps for the flyes to get slow twitch fibres. alternatively you could do a heavy low rep set for each exercise followed by a slightly lighter higher rep set [i don;t advocate low rep sets for flyes btw]
delt routine seems ok.
too much for triceps after all that though. I'd suggest dropping an exercise altogether mate. 4 sets after chest and delts is sufficient.
And with rear delts - if you believe they're getting enough stimulation from rows then you know best - after all it is your body.
sound good?
MonStar1023
New member
Robboe-
I honestly totally agree with the majory of what you said bro.. but heres the thing..
"haha, just joking. seriously though, once a week is enough."
...I have trained my chest and back along with most bodyparts once a week and made good gains and now after switching to around twice a week I have made incredible progress.
"chest routine looks good man - play about with reps too. for example, use low reps [4-6] for what you consider to be you daddy chest builder [if inclines, so be it] use 6-8 for the next press and then do higher reps for the flyes to get slow twitch fibres. alternatively you could do a heavy low rep set for each exercise followed by a slightly lighter higher rep set [i don;t advocate low rep sets for flyes btw]"
...I am definitely going to try and go for some higher type reps maybe on flyes. The thing is that my chest seems like it really grows best with HEAVY db flyes. Really focusing on the stretch etc.. I might switch to higher-reps though well see. My rotator cuffs get more flamed when I switch to higher reps though..
"too much for triceps after all that though. I'd suggest dropping an exercise altogether mate. 4 sets after chest and delts is sufficient."
...a few people have made a similar recomendation... I am not sure if I am going to or not. I feel like I am really making some substantial gains with the tri routine I have selected.. I might drop the decline ext. though well see I havnt decided yet.
I honestly totally agree with the majory of what you said bro.. but heres the thing..
"haha, just joking. seriously though, once a week is enough."
...I have trained my chest and back along with most bodyparts once a week and made good gains and now after switching to around twice a week I have made incredible progress.
"chest routine looks good man - play about with reps too. for example, use low reps [4-6] for what you consider to be you daddy chest builder [if inclines, so be it] use 6-8 for the next press and then do higher reps for the flyes to get slow twitch fibres. alternatively you could do a heavy low rep set for each exercise followed by a slightly lighter higher rep set [i don;t advocate low rep sets for flyes btw]"
...I am definitely going to try and go for some higher type reps maybe on flyes. The thing is that my chest seems like it really grows best with HEAVY db flyes. Really focusing on the stretch etc.. I might switch to higher-reps though well see. My rotator cuffs get more flamed when I switch to higher reps though..
"too much for triceps after all that though. I'd suggest dropping an exercise altogether mate. 4 sets after chest and delts is sufficient."
...a few people have made a similar recomendation... I am not sure if I am going to or not. I feel like I am really making some substantial gains with the tri routine I have selected.. I might drop the decline ext. though well see I havnt decided yet.
MonStar1023
New member
I am thinking about changing up my chest/delt/tri routine so check it out and CRITIQUE..
Chest, Delts, Tris.
weighted dips 3 sets 6-8 reps
flat dumbbell presses 3 sets 6-8 reps
flat dumbbell flyes 2 sets 6-8 reps
seated db presses 3 sets 6-8 reps
one-db side-laterals 2 sets 6-8 reps
alt. db front raises 1 set 6-8 reps
incline ez-bar ext. 2 sets 6-8 reps
decline dumbbell ext. 2 sets 6-8 reps..
Does that look alright?
HELP!!
Chest, Delts, Tris.
weighted dips 3 sets 6-8 reps
flat dumbbell presses 3 sets 6-8 reps
flat dumbbell flyes 2 sets 6-8 reps
seated db presses 3 sets 6-8 reps
one-db side-laterals 2 sets 6-8 reps
alt. db front raises 1 set 6-8 reps
incline ez-bar ext. 2 sets 6-8 reps
decline dumbbell ext. 2 sets 6-8 reps..
Does that look alright?
HELP!!
Blood&Iron
New member
Your revised routine looks solid. I agree with ballast that you should drop the front raises. Very few people need extra work for the anterior deltoid. I'd also like to some kind of incline press in there. But if your lower pecs are lagging, then this is a great routine.
MonStar1023
New member
Thanks guys...
BUMP.. for belial or Robboe or one of them.
My front delts actually arent all that developed.. and I dropped my incline presses because I think they stress my front delts too much and not enough pecs- so in turn I have added front raises.
BUMP.. for belial or Robboe or one of them.
My front delts actually arent all that developed.. and I dropped my incline presses because I think they stress my front delts too much and not enough pecs- so in turn I have added front raises.
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