Hello everyone. I want you to say what you do on chest day a long with any other muscles you work with it. Say the name of the excersise, the reps, the sets, and how much weight you can do. Ill start to show you =)
Chest and Biceps
135x15, 205x12, 225x10, 235x8, 255x5
185x12, 205x10, 225x8
50x12, 60x8, 60x8
95x12, 115x10, 125x8
60x12, 65x10, 70x8
I do this once a week. Now its your turn. thank you =)
I train Chest, Shoulders (Deltoids), and Triceps in the same session.
The exercises, rep ranges, and volume are different for each workout that I do.
Light Squats - 3 sets of 5-10 reps
Bench Press - Sets and reps according to Wendler's 5/3/1
1 Arm Dumbbell Row - 2 sets of 20ish reps (each arm)
Sled Dragging - 40 yard laps until "pooped"
My history of chest days: http://www.wannabebig.com/forums/sho...olume-Workouts
Go to recent dates to see what I'm doing lately.
https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist
Follow my Workouts - http://www.wannabebig.com/forums/sho...olume-Workouts
Usually hammer strength incline for 2 sets
Incline flies for 2 sets
Then Flat or decline hammer press for 2 sets
Sometimes I will also include smith incline presses but my shoulder acts up sometimes
I work chest and rear delta together now after reading the 'Shoulders like Boulders' article. I have a four day split, but I workout five days a week. I only workout chest twice a week every four weeks.
Incline Press 3x10
Flat Press 3x10
Decline Press 3x10
Lateral Raises 3x10
Front Raises 3x10
I have 3 weeks left of this rep count, then I will be going between 3-6 reps.
I do horizontal push/pull on the same day and cycle exercises. An example day would look like:
Bent Over Row
Incline Dumbell Bench Press
Single arm Dumbell Row
6'2 - 105kg (231lb)