Pecs

[louden_swain]

Here is my current chest routine:

Incline Barbell Presses - 4 sets x 6-10 reps
Parallel Dips - 3 sets x 6-10 reps
Flat Bench Dumbbell Flyes - 2 sets x 8-10 reps

This is a great routine!

 

[Vortexx]

current routine, chest twice a week, using mainly some restpause sets (meaning extending the set by reacking the weight and extend the set with reps to falure after just 15 seconds of rest, this counts as one set).

Session 1:

FLAT BENCHPRESS 3 sets:
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

HIGH INCLINE (35-45 degrees) DUMBELL PRESS 3 sets
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE DUMBELL FLYES (20-30 degrees) SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE

CABLE CROSS SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE


session 2:

INCLINE BENCHPRESS 3 sets:
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE (20-30 degrees) DUMBELL PRESS 3 sets
set 1: 8 reps RESTPAUSE
set 2: 6-4-4-4 reps triple drop set
set 3: 12 reps (burnout set) RESTPAUSE

LOW INCLINE DUMBELL FLYES (20-30 degrees) SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE

CABLE CROSS SUPERSETTED WITH WIDE DIPS TO FAILURE
superset 1: 10 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 2: 8 reps flyes + RESTPAUSE + DIPS + RESTPAUSE
superset 3: 14 reps flyes + RESTPAUSE + DIPS + RESTPAUSE


I think that you will really appreciate the "primer" effect of supersetting dips with flyes, cable curls or peckdecks

 

[Frackal]

Thats one pussy ass workout caboom....fucking machine presses first lol...no concept of proper training....oh well, you're in the right place

 

[caboom]

Frackal,
Whats so pussy bout it. If thats the case how bout giving me some suggestions.

 

[Lord_Suston]

Incline 4 sets increasing weight with each set 15, 10, 8, 6 last two sets are done to failure...
Flat 3 sets for 8-10 usuay all are done to failure...
Cable flyes or dips 3 sets all done to failure....

 

[louden_swain]

I think you can get a great chest workout using no more than nine sets. If you use higher sets in your chest workout, you are obviously not training hard enough. Stick with the basics and train to the maximum of your ability.