How does this looks? (pec workout)

[Manu]

I posted in the training board but got no replyes, so i am posting here...like back in 2000


Bench Presses 5 x 5
Incline Dumbells Presses - 3 x 8
Parallel Dips - 2 x 8
Flat Dumbell Flyes - 2 x 8-10

I am not sure if to make first the parallel dips or the flyes...

What do you think?

 

[Drunken_Weasel]

Shoulda posted this in the Training board...

 

[WODIN]

Nice warmup, so wheres the routine?

 

[Manu]

Nice warmup, so wheres the routine?

Warm up?
Guys in the training board have all workouts with little volume i think, i was going to give a try.
I think they consider this too much...
Is that your real opinion?
What do you do for chest Wodin?

 

[Paulos]

I just did mine today so I'll give you an example...

Flat Bench -

135 - 12
225 x 8
245 x 6
275 x 3
295 x 3
315 x 2
335 x 1
365 x 1
375 x 1

Incline DB Bench -

100s x 10
110s x 8
120's x 6

Cable Crossovers (Done Super Slow to make sure form is 100%)

30 x 12
40 x 10
50 x 8
60 x 6




I like to swap between Heavy Pyramid Bench days and Straight Repping Bench Days on Flat. Heavy Incline DBs are a Staple. I switch between Crossovers and Vertical Pec Contractor or Drop sets on a Hammer Strength machine.

I'm not a big fan of flyes, I just don't seem to feel it.


Rep Day might look like -

225 x Failure
245 x Failure
275 x Failure
295 x Failure

ETC ETC until I can go no higher.



Alternating like this seems to work for me, I haven't hit a strength Plateau since I was 17.

Hope this helps ya a bit.

 

[Manu]

Thanks Paulos.
You are a strong moffo...
Are you sure the pic in the pics board is yours?

 

[Paulos]

Which one?

 

[HighIntensity]

try a HIT hitting the chest three times a week with rest pauses, and english learn that as well.

 

[WODIN]

Warm up?
Guys in the training board have all workouts with little volume i think, i was going to give a try.
I think they consider this too much...
Is that your real opinion?
What do you do for chest Wodin?

No, but this is the chat board and its RABBIT SEASON 24-7 around here.


I like it, I would do the dips first as a warmup exercise.

On the dips, lean in a little and press your chin towards your chest and you'll get more pec involvment.

My Routine varies every week, one week heavy @ the 6 - 8 rep range , one week light @ the 10 - 15 rep range.

Mainly I do a 5 sets per exercise routine with 2 warmup sets on the first exercise only. With 3 sets of pushups- 25 per set.


Weight range on heavy days is from 225 - 525
Weight range on the light days is 225 - 350


Incline Bench bar / db (alternate weekly)
Flat Bench bar / db (alterante weekly)
Hammer Vertical Iso Bench
Cable Crossovers
DB Flys

 

[Manu]

Which one?

This one