chest routine

[Daitenshi120]

i'm switching things up again, and any ideas would be helpful

flat bench press 10,8,6,6(with each set five pounds is added excluding the last set)

inclinebench 12,10, 8 (same principle)

cable press 10,10,10

chets flies- 15,12,12

[l0stsheep]

try adding decline bench.

For the flat and incline bench, rotate between DB's and BB's.

I see cable press, so you can do cable crossovers. I really like that exercise.

I'm guessing "chets flies" is CHEST. Try changing the angle of the flys.

DIPS are a must.

Also, on the end of every rep scheme, try adding a strip. This will help recruit more muscle fibers. You can also vary your rep scheme. I like the looks of the first one(if you take a way one 6 and add another 8, or even 12.) then add a strip. But, I guess rep scheme is personal preference, while some exercises are musts.

[kprzCreation]

Awesome advice. I would also like to suggest that you incoorperate super sets, for instance inclines superset with dumbell inclines and dont forget to add deep fascia stretching.

[frag]

fascia stretching? whats that

[frag]

strip? whats that too ;p

[gold]

id add some more volume. something that would add a little more shock value, like drop sets. or maybe a normal set of say decline db bench, with negatives at the end..
just a thought

[kprzCreation]

Fascia stretching and striping are under the tabs above or do a search in the forums.

[eduatty]

Fascia stretching refers to a sort of "extreme" stretch that stretches the fascia (sort of a "bag") that surrounds the muscle, thereby allowing more room for muscle growth.

A strip (or "strip set" or "drop set") is simply finishing the reps on a set, then IMMEDIATELY stripping/dropping some weight (pull a plate off each side) and immediately repping out again, to failure. So, you hit failure twice, really. This way, you can go heavy AND use high reps! /forum/images/graemlins/wink.gif

[slackie911]

wide grip pullovers

[gold]

oooh wide grip pullovers, good call! ive even neglected them in my routine.. thats it tomorrow they're in!

[PUDDY]

[ QUOTE ]
oooh wide grip pullovers, good call! ive even neglected them in my routine.. thats it tomorrow they're in!

[/ QUOTE ]

Yes, I just discovered the pullover recently and what a wicked exercise! They're lots of fun to do. Something about this exercise make me feel like a champion!