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GHOGH
05-06-2008, 10:18 PM
Okay so this is MY chest tri workout.


Bench:
135 warmup x 10
225 warmup x10
275 x 6 could do at least 10
315 x 4
325 x 3
225 x 12 - 18, depends on how I feel


I lift at a pathetic gym due to finances and lack of gyms around, Planet Fitness! (anyone know of em) ANYWAY the dumbells only go o 75lbs, can you believe it.

Incline DMBLL press 4 sets 12 x 75
Cable flye 4 sets, Heavy near failure

Tri's
Skull crushers 4x8 @ 135
Push downs 3x8 @ 120 1x30 @50 GOOD BURN
Dips

How do you hit chest?

Any advice on my workout? My goal is to hit 405 RAW!!

Xellarz
05-06-2008, 10:48 PM
If your goal is to bench 405, add in bench-specific weakpoint training. Add in board presses. Doing 4 sets of 12 reps of 75# DBs on the Incline Bench isn't doing too much to help you hit 405. The pushdowns aren't doing much either. They may or may not keep your elbows healthy. If you want more help for getting the bar moving off of your chest, do all of your presses with a nice pause.

jtteg_x
05-06-2008, 11:05 PM
target your weak point on the press and work from there. incorporating boards into your bench workouts is very beneficial. find where you tend to stall and use whatever many boards you need. you'll need to nail this point.

outside of benching, other lifts that help the bench but aren't limited to are: floor press, close-grip bench, decline bench (variable by how much arch you use), and tricep/back/shoulder strength.

Addison K.
05-07-2008, 01:25 AM
Okay so this is MY chest tri workout.


Bench:
135 warmup x 10
225 warmup x10
275 x 6 could do at least 10
315 x 4
325 x 3
225 x 12 - 18, depends on how I feel


I lift at a pathetic gym due to finances and lack of gyms around, Planet Fitness! (anyone know of em) ANYWAY the dumbells only go o 75lbs, can you believe it.

Incline DMBLL press 4 sets 12 x 75
Cable flye 4 sets, Heavy near failure

Tri's
Skull crushers 4x8 @ 135
Push downs 3x8 @ 120 1x30 @50 GOOD BURN
Dips

How do you hit chest?

Any advice on my workout? My goal is to hit 405 RAW!!

What's your weekly routine/split look like?

IHN,

Addison K.

GHOGH
05-07-2008, 02:55 PM
What's your weekly routine/split look like?

IHN,

Addison K.

Day 1 Back;bi's all 4 X 8's

Wide grip pulldown
Wide grip seated row
Narrow grip pull ups

Straight bar curl
Preacher Curl
Cable curl


Day 2 Chest

Bench
Inline dumbell press
Cable cross or flye movement

Skull crushers
Push downs
Dips

Day 3 Legs; Shoulders

Squat
Leg ext
Leg curls
Stiff leg dead lifts (romainian)

Dumbell overhead presses
Dumbell Side raises
Bent over dumbell raises (rear Delt)

1 full day rest in between days.