what do you guys think about this? (chest)

[viczeva]

found this on some website, supposed to be great for reallt developing ur chest and shoulders. its should be ran for 3 months. what r ur thoughts bro's?

vic

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs

3 sets x 10 reps Inclined Dumbbell Press

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

2 sets x 8 reps skull crushers



Day 2: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)

30 minutes running at moderate pace.

Day 7: Rest

 

[Nelson Montana]

Meaningless. It all depends on the weights , the time between sets and the intensity.

 

[holy ghost]

agreed
i implement most all that + more in my workouts
always changing them up
keep that in mind
shock ya muscles

 

[viczeva]

well, the weights would be till failure. example: barely do the 10th rep. intensity very hard. time between sets would be around 90 sec.

 

[pogo]

perhaps maybe throw in legs (squats) too?

 

[jcdc71]

perhaps maybe throw in legs (squats) too?

Ha, what you are supposed to train legs too??? LOL

This looks like a split most of the guys at my gym use

 

[st8grad]

well, the weights would be till failure. example: barely do the 10th rep. intensity very hard. time between sets would be around 90 sec.

12 weeks of training to all out failure on every set isn't the best way to get it done.

 

[advanced-stealth]

LOL true.

perhaps maybe throw in legs (squats) too?

 

[Cal_21]

Just a suggestion...Like Ghost said, shock your muscles. Not only change up the rest intervals between sets, but the order of work outs in your routine. I've gotten good results from doing a routine 4 weeks and changing it up after that.

Hypertrophy 8-12(weight should take you to failure on the 12 rep of the first set)
Strength 5-8
Power 3-5

Repeat. There's a million guys on here with better info than me, but this has worked well for me. Just thought I'd throw out my two cents.

 

[Phaded]

no legs cool

 

[Hard2Beat]

I love new guys who come in the gym and the only thing they focus on is chest. And the very first question you hear is "How much do you bench?" So I tell them, and then I say "Ask me how much I squat" lol. SQUAT TIL' YOUR NOSE BLEEDS!!

 

[e6er]

Missing Legs
Not enough Trap work
Not enough Chest (missing flat/decline)
Not enough variety, if you're going to hit the muscle part twice switch up the exercise.

 

[Pat_McCrotch]

That routine is good for the ladies. lol You gotta switch it up. you gotta do some squats of some kind. My knees wont allow me to go heavy with squats or do them all the time. i switch up my exercises everyday. i always have my basic presses but even then I switch up what I do weather it be dumb bell, barbell, maybe go heavy, then go intense and so on. it has worked very well for me.

 

[viczeva]

thanx guys.

 

[jmead]

im still struggling with chest developement.. my chest routine gets my delts so pumped i cant take my shirt off for 30 minutes

i think some people just werent made to have tig ol bitties..

 

[The one the only]

you have a good routine my man

 

[Acela]

Cardio is not conducive to bulking IMO

 

[viczeva]

Cardio is not conducive to bulking IMO

IMO not everyday, but maybe doing some sort of light cardio once or twice a week cant be too bad. specially if u wanna lean bulk.