List Your Best Chest Routines That Work For You...

[Liberator]

heres mine

Week 1

Flat bb bench 3x6-8
Incline DB 3x6-8
Dips 2x8
Machine Press 2x12-15

Week 2

Incline bb 3x6-8
Flat DB 3x6-8
Decline bb 2x8
Mach.Press 2x12-15

incline/decline - shallow angle

What dont work for me:

Flyes & pre-exhaust

 

[Razarsharp]

Day 1
Incline D-bells (1x18, 2x12, 3x10, 4x8, 5x8)
Incline Bar (1x15, 2x12, 3x10, 4x8)
Incline Flies superset with Incline Close Grip
(1x15, 2x12, 3x10, 4x8)
Upper Cable Crossovers
(1x20, 2x18, 3x15, 4x10-12)
TOTAL SETS: 21

Day 6
Flat Bar (1x18, 2x12, 3x10, 4x8, 5x8)
Flat D-bells superset with Flat Flies
(1x15, 2x12, 3x10, 4x8)
Decline Bar superset with Lower Cable Crossovers
(1x18, 2x15, 3x12, 4x10)
Light Rev. Grip Flat superset with Weighted Dips
(1x15, 2x12, 3x10, 4x8)
TOTAL SETS: 29 (but 8 sets are light and for a squeeze)

Day 11 repeat Day 1, Day 16 repeat day 6, etc. This is for a 12 week routine. Changes almost completely every 12 weeks.

 

[110%]

This worked well for me with size and strength, while on bulking.

Bench Press: 5 X 3,3,2,1,1
Incline Bench Press: 4 X 8, 6, 5, 4
Incline Dumbell Press: 4 X 8, 8, 6, 4
Flat Dumbell Flyes: 3 X 10

i switched the reps up on the bench press after about 8 weeks but it helped me gain 20 lbs on my bench doing that, while i hadnt gone up the whole summer. i was able to do all the sets except the last one week, then the next i would be able to do all and start with a high weight. i pyramided up 5 lbs each set, and set the weight so that the last set would be 5 lbs. below my max.

 

[stray dogg]

heres mine........

Bench press 100 sets of 100
incline press 100 sets 0f 100
decline press 100 sets of 100
incline flyes 100 sets of 100
flat flyes 100 sets of 100
decline flyes 100 sets of 100
cable crossovers 100 sets of 100
pushups 100 sets of 100
pullovers 100 sets of 100

i do this 8 days per week 366 days per year.........works great!
plus i eat 20,000 calories(i`m cutting) a day 4,000 grams of protein per day is important too.....

dont forget water, i drink at least 500 gallons per day and sleep, i try for at least 25 hours per day.........

i`m the biggest guy at my gym also.......that`s not saying much because i work out at home.......

and a training partner(my mom) really helps to get those last 50 reps......

 

[goldenone]

Westside.

 

[tzan]

Stray dogg, it seems to me that you MIGHT be overtraining!!

 

[stray dogg]

Tzan,


You would think so, but what i do is take 2 flinstone vitamins(preferrably dino) crush them up and use the fina kit to seperate all the binders then what i have left is a pure yabba dabba injectable.....I main line that straight in the juggler vein.........helps my recovery trmendously.......

 

[buffal2001]

Stray dogg, it seems to me that you MIGHT be overtraining!!

no chance!! i did that workout 2wice a day sometimes 3 times if i was feeling good......doesnt half give your pecs a bashing!!!I too am the most massive guy at my gym!!!

 

[LETHAL BURN]

heres mine........

Bench press 100 sets of 100
incline press 100 sets 0f 100
decline press 100 sets of 100
incline flyes 100 sets of 100
flat flyes 100 sets of 100
decline flyes 100 sets of 100
cable crossovers 100 sets of 100
pushups 100 sets of 100
pullovers 100 sets of 100

i do this 8 days per week 366 days per year.........works great!
plus i eat 20,000 calories(i`m cutting) a day 4,000 grams of protein per day is important too.....

dont forget water, i drink at least 500 gallons per day and sleep, i try for at least 25 hours per day.........

i`m the biggest guy at my gym also.......that`s not saying much because i work out at home.......

and a training partner(my mom) really helps to get those last 50 reps......

hahahahah....MY MOM!!! HAHAHHAHAHA

 

[Liberator]

heres mine........

Bench press 100 sets of 100
incline press 100 sets 0f 100
decline press 100 sets of 100
incline flyes 100 sets of 100
flat flyes 100 sets of 100
decline flyes 100 sets of 100
cable crossovers 100 sets of 100
pushups 100 sets of 100
pullovers 100 sets of 100

i do this 8 days per week 366 days per year.........works great!
plus i eat 20,000 calories(i`m cutting) a day 4,000 grams of protein per day is important too.....

dont forget water, i drink at least 500 gallons per day and sleep, i try for at least 25 hours per day.........

i`m the biggest guy at my gym also.......that`s not saying much because i work out at home.......

and a training partner(my mom) really helps to get those last 50 reps......

???