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#1
10-15-2003, 12:02 PM
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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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<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 |
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#2
10-15-2003, 12:19 PM
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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] |
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#3
10-15-2003, 03:59 PM
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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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William Ustav williu@comhem.se 
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#4
10-15-2003, 08:39 PM
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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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"Pain is just weakness leaving the body". |
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#5
10-15-2003, 09:49 PM
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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]
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<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 |
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#6
10-15-2003, 10:37 PM
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Re: I dare you! Try this chest workout!
Nice set up!
Thanks for sharing! [img]/forum/images/graemlins/cool.gif[/img]
__________________
Adam Knowlden adam.knowlden@abcbodybuilding.com Navigation Icons http://i85.photobucket.com/albums/k6..._died_4_us.gifhttp://www.abcbodybuilding.com/aminopackets.gif http://www.abcbodybuilding.com/aug06coversmall.jpg |
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#7
10-15-2003, 10:49 PM
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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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It is better to have tried to failure than to never have tried at all....Go hard or go home! |
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#8
10-16-2003, 08:27 AM
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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.
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#9
10-16-2003, 09:44 AM
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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!
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<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 |
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#10
10-16-2003, 12:09 PM
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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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