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Thread: doing chest and bi's today how does this look?

  1. #1
    Wannabebig Member
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    CHEST in order of operation:

    Flatbench with dumbbells 3x

    Incline with dumbbells 3x

    Decline with straightbar on the press 3x

    butterflys 3x

    Dips 3x

    BICEPS in order:

    standing alternate dumbbell curls 3x

    standing dumbbell curls 3x

    preacher curls 3x

    concentration curls 3x



    question: will Hammar curls make a good impact on my bicep gains?



    Thanks,

    Tony

  2. #2
    MACHINE
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    In my opinion, that's too many exercises and sets. I'd suggest picking 2-3 of your favorite chest exercises and 1-2 of your favorite bi exercises and blast your chest & bis with those.
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  3. #3
    Bespoke Super Mod
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    I agree with gino

    Also drop the decline bench

    I do a max of 6 sets for chest and 3 set for bi's
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  4. #4
    Geordie The_Chicken_Daddy's Avatar
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    Declines and dips are very similar exercises. No point doing both in the same workout.

    Also, follow the above advice.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  5. #5
    Senior Member
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    I use this routine for Chest/Tricep:

    Flat Bench (BB) - 3x [sometimes drop set last set]
    Dips or Weighted Dips - 2x
    Incline Bench (DB) - 3x
    Incline or Flat Flyes - 2x
    Pec Deck or Cable Crossovers - 2x
    Skull Crushers or Close-Grip Bench - 2x
    *Pull-Downs - 2x

    * I only add this if I have a lot of energy for some reason

    Some guys will tell you that even this is too much, but I find it has been working well since I do chest/triceps once a week.

  6. #6
    Administrator chris mason's Avatar
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    I agree with the above statements. I think that routine would be fine if you took steroids, or just wanted to be toned. If you WANNABEBIG, I would suggest you follow everyone's advice.

  7. #7
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    CHEST in order of operation:

    Flatbench with dumbbells 3x

    Incline with dumbbells 3x

    butterflys 3x or Dips or decline (not all 3)


    BICEPS in order:

    standing barbelll curls 3x

    preacher curls 3x or Concentration curl (not both)

    seated alternate dumbbell curls 3x


    question: will Hammar curls make a good impact on my bicep gains?

    Sure


    Thanks,

    Tony

  8. #8
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by Tony
    question: will Hammar curls make a good impact on my bicep gains?
    My answer is yes, I love hammer curls. It probably depends on the way in which you do them, but when I do them it blasts my forearms at the same time. My forearms have grown as well as my biceps just from doing hammer curls.

  9. #9
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    your revised routine looks good. hammers won't hurt. they tend to hit the forarms and the brachialis slightly more than the biceps, but it's a nice addition once in a while.

  10. #10
    Geordie The_Chicken_Daddy's Avatar
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    Originally posted by Tony

    question: will Hammar curls make a good impact on my bicep gains?
    That depends upon the rest of your bicep routine.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  11. #11
    Reborn hero Sinep's Avatar
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    Mason, why do you link high volumed to get toned? That's like saying: do high reps to get cut.
    What is the difference in muscles involvement between normal press and declined press?
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