Pako
Staff Emeritus
- 16,440
- NW Montana
- GTP-Pako
- GTP Pako
To continue the series on workouts, I will present to you my workout today for chest with emphasis on the upper part of the peck. Again, please share your experience and routines that we can all learn from. Weight in lbs. x # of reps.
Machine Chest Press (Simply for warming up)
30x30
50x20
70x20
90x20
110x20
130x15
150x15
Incline Bench Press
95x20
185x20
225x15
275x9
315x6
Flat Dumbbell Press (slow and concentrated)
80's x 15
90's x 12
100's x 10
Standing Cable Flys
40's x 15
50's x 15
45's x 15
For chest, my routine doesn't change a whole lot other than every other week I will switch my major bench press from flat to incline, and subsequently switch up dumbbell press accordingly.
Machine Chest Press (Simply for warming up)
30x30
50x20
70x20
90x20
110x20
130x15
150x15
Incline Bench Press
95x20
185x20
225x15
275x9
315x6
Flat Dumbbell Press (slow and concentrated)
80's x 15
90's x 12
100's x 10
Standing Cable Flys
40's x 15
50's x 15
45's x 15
For chest, my routine doesn't change a whole lot other than every other week I will switch my major bench press from flat to incline, and subsequently switch up dumbbell press accordingly.