+ 1 Gymjunkies chest strenght routine
I have got a lot of PM's asking me what I do for my workouts and seen a few forums where guys are asking questions on exercises. so this is a sample of my routine this isn't for everybody its for strength you will gain size as well.
Day 1
Morning 5:30am
chest workout
Incline Benchpress. I warm up with 225lbs and max out at 315(going to be changing this)
set 1 225 x15 reps warm up
set 2 265 x 8 reps
set 3 315 x 3 reps
set 4 315 x 3 reps
Incline dumbbell fly's
set 1 50,s x15 reps
set 2 65's x 8
set 3 75,s x 3
set 4 45,s x till failure could be 20-30 reps but key is to failure
Flat Bench
set 1 225x15 reps
set 2 315x8
set 3 415 x 4
set 4 445 x 2
set 5 135 till failure could be 30-40 reps I want my chest engorged with blood
Body weight dips
I will do as many as I can till I cant do a single one more I will do this 3 different sets
this is one version of my chest workout I will be changing it up some due to a tweaked shoulder for a bit but when I train for strongman comps this was my go to routine. hits both sets of muscle fibers fast and slow twitch Hope this helps a few people or for the guys just looking to change up there routine
Post up your chest routine so we can talk about maybe we all can pick up some knowledge
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Chest day - Day 1 5:30 am also
Warm up with dips body weight 4 sets 20
Flat bench
Rest pause
Set 1 185 x 12 then rest 30 sec
Then 8 or 9 x 185 rest 45 sec
Then 6 or 7 185 then rest 60 sec
Then 6 or 7 185 then rest 75 sec
Then 5 or 6 185 then rest 60 sec
Then 5 or 6 185 then no rest drop to 135 9 or 10 reps
Numbers above are where I am at now. Point is to try and get as many as possible. When I work up to 10 reps I will up weight
Incline bench
Same scheme as above 6 sets I am at 155 then drop to final set with no rest at 135.
DB incline Flys
4 sets to failure right now 45 lbs, 16, 12,12,12 45 sec rest between sets
DB pull overs 4 sets 60lbs 30 sec rest between sets
Sets of 20
Push ups 4 sets body weight
45 sec rest between sets
Sometimes instead of push-ups I'll do cables
Trying to add size and strength. I like this method because it makes it easy to track progress.