I dare you! Try this chest workout! - ABCbodybuilding

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  #1  
Old 10-15-2003, 12:02 PM
teletummy teletummy is offline
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Default I dare you! Try this chest workout!

[img]/forum/images/graemlins/grin.gif[/img] Sore chest, one of the best I ever had today from yesterday's workout.

For all workouts, use weights that make you fail at that rep range.

Benchpress
12reps x 2
10 x 2
8 x 1
Total: 5 sets

Incline benchpress
10 reps x 3
Total: 3 sets

Incline Flys
20 reps x 1 superset with
10 reps incline dumbell presses
Total: 2 sets

Decline presses on Smith machine
15 reps x 1
12 reps x 1
8 reps x 1
Total: 3 sets (Reminder:increase weights per set)

Cable cross-overs
10 reps x 1 (static contraction at end of set)
15 reps x 1 (same as above)
10 reps x 1 (same as above)
Total: 3 sets

Incline Flys (A repeat)
20 reps x 1 superset with
10 reps incline dumbell presses
Total: 2 sets

All total: 17 sets
You'll feel upper, middle, lower chest burn by 24 hrs, outer chest included. All chest areas burn!
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Maintenance calories = 1908-2226
BMR = 1498.98
  #2  
Old 10-15-2003, 12:19 PM
Patyal68 Patyal68 is offline
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Default Re: I dare you! Try this chest workout!

Yeah, that is very similar to mine (but I superset with back). I think I should start implementing cable cross-over in my split [img]/forum/images/graemlins/laugh.gif[/img]

Still, if not similar I'm soooo soore from it [img]/forum/images/graemlins/frown.gif[/img]
  #3  
Old 10-15-2003, 03:59 PM
William Ustav's Avatar
William Ustav William Ustav is offline
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Default Re: I dare you! Try this chest workout!

Hardcore is the only way to go [img]/forum/images/graemlins/cool.gif[/img]
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  #4  
Old 10-15-2003, 08:39 PM
Cristy Cristy is offline
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Default Re: I dare you! Try this chest workout!

[ QUOTE ]
I think I should start implementing cable cross-over in my split [img]/forum/images/graemlins/laugh.gif[/img]


[/ QUOTE ]

Cable cross-overs are the bomb!! I love wearing a cute tank top and watching my delts and the nice line in the middle of my chest. I always get stares when doing this exercise! [img]/forum/images/graemlins/wink.gif[/img]
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  #5  
Old 10-15-2003, 09:49 PM
teletummy teletummy is offline
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Default Re: I dare you! Try this chest workout!

Patyal, hold for static contraction as long as u can at the end of cables crossovers! [img]/forum/images/graemlins/grin.gif[/img]

Oh yeah Cristy, it seems unusual for girls to do it, I've not seen other girls do it at the gym. [img]/forum/images/graemlins/frown.gif[/img] What a pity.

Yes Ustav, I've found that nothing replaces hardcore. [img]/forum/images/graemlins/smile.gif[/img]
__________________
<font color="blue">May DOMS be with you ...</font>
______________
http://www.flexonline.com/mro/final_...s/FDBE0597.jpg
<font color="red">____________________ [ The Beauty of Symmetry and Power ] __________________</font>

Maintenance calories = 1908-2226
BMR = 1498.98
  #6  
Old 10-15-2003, 10:37 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: I dare you! Try this chest workout!

Nice set up!

Thanks for sharing! [img]/forum/images/graemlins/cool.gif[/img]
  #7  
Old 10-15-2003, 10:49 PM
Libby2 Libby2 is offline
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Default Re: I dare you! Try this chest workout!

I love cable cross-overs.....and static contractions are the bomb for me!
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  #8  
Old 10-16-2003, 08:27 AM
Debbie9999 Debbie9999 is offline
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Default Re: I dare you! Try this chest workout!

Good workout and also not too different from mine. I too will try the cross-overs. I after flat bench, incline bench and flies, I finish off with the Pec Deck machine. Yeah, I know it is a machine but after all the free weight work, I like that I can concentrate on the chest without having to balance anything. That is why I save it for last. Then, I do some dips but I think I have to work on hitting more chest and less triceps on the dips.
  #9  
Old 10-16-2003, 09:44 AM
teletummy teletummy is offline
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Default Re: I dare you! Try this chest workout!

You're welcome, OS.

Debbie, I've still got to work on dips! Very weak on those!
__________________
<font color="blue">May DOMS be with you ...</font>
______________
http://www.flexonline.com/mro/final_...s/FDBE0597.jpg
<font color="red">____________________ [ The Beauty of Symmetry and Power ] __________________</font>

Maintenance calories = 1908-2226
BMR = 1498.98
  #10  
Old 10-16-2003, 12:09 PM
Debbie9999 Debbie9999 is offline
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Default Re: I dare you! Try this chest workout!

I did say that I do dips but what I didn't say is how badly I do them. Let's just say that I use ALOT of "assistance". I really need to get my triceps strong because I think it affects all my presses.
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