My pec needs a lot of work
Possible to workout chest 3 times a week
- Thread starter The Frozen One
- Start date
My pec needs a lot of work
Yes but obviously you can't go completely H.A.M.
I
'd body days... been on an upper/lower 5 day split and it's been working like a motherfukker. I hit chest once each workout (heavy flat bench, incline bench, weighted dips)... tee tee game on point brehs.
I
'd body days... been on an upper/lower 5 day split and it's been working like a motherfukker. I hit chest once each workout (heavy flat bench, incline bench, weighted dips)... tee tee game on point brehs.
Broad Street Bully
Sick & Tide Sixers/Phillies/Cowboys fan smh
Need your splits my nikkaYes but obviously you can't go completely H.A.M.
I
Yes but obviously you can't go completely H.A.M.
I
Co sign to the split routine .
ITs basically a modified PHAT.... the "/" means superset
Upper day 1 (Heavy bench)
Flat heavy bench (3x5-6)/T bar rows (3x8-10)
Tricep cable pushdowns/ preacher curls (5x10-12)
Lateral raises/cable crunches (5x10-12)
Lower day 1 (Power)
3x6-7 Squats
3x4-5 Sumo Deadlifts
Upper day 2 (Incline bench)
Incline bench (3x5-6)/T bar rows (3x8-10)
Overhead dumbbell tricep extensions/ decline curls(5x8-10)
Lateral raises/cable crunches (5x10-12)
Lower day 2 (Volume)
5x8-10 Squats
5x8-10 Romanian Deadlifts
Upper day 3 (Weighted dips)
Weighted dips (5x10-12)/Weighted chins (5x10-12)
Tricep cable pushdowns/ preacher curls (5x10-12)
Lateral raises/cable crunches (5x10-12)
If I had more time.... I would do more. But this is plenty. Upper body workouts are about 45-60 minutes.... lower power is about 45 minutes; lower volume can be about 2 hours.
Upper day 1 (Heavy bench)
Flat heavy bench (3x5-6)/T bar rows (3x8-10)
Tricep cable pushdowns/ preacher curls (5x10-12)
Lateral raises/cable crunches (5x10-12)
Lower day 1 (Power)
3x6-7 Squats
3x4-5 Sumo Deadlifts
Upper day 2 (Incline bench)
Incline bench (3x5-6)/T bar rows (3x8-10)
Overhead dumbbell tricep extensions/ decline curls(5x8-10)
Lateral raises/cable crunches (5x10-12)
Lower day 2 (Volume)
5x8-10 Squats
5x8-10 Romanian Deadlifts
Upper day 3 (Weighted dips)
Weighted dips (5x10-12)/Weighted chins (5x10-12)
Tricep cable pushdowns/ preacher curls (5x10-12)
Lateral raises/cable crunches (5x10-12)
If I had more time.... I would do more. But this is plenty. Upper body workouts are about 45-60 minutes.... lower power is about 45 minutes; lower volume can be about 2 hours.
I suggest incorporating one high volume chest exercise per-session as a finisher exercise and also daily tabata [or set count] push-ups.
I also co-sign upper/lower split routines.
I also co-sign upper/lower split routines.
Formerly known as...
Collector
What I have been doing in the last 2 weeks is nothing but pressing on chest.
6-8 sets of Flat bench
6-8 sets of Incline
6-8 sets of dips or decline.
Work up in weight and on sets 5, 6,7 go HEAVY so you're lifting it about 3-5 times. then come down on the final set and get some reps out.
Chest is still tight as hell from Monday's session.
6-8 sets of Flat bench
6-8 sets of Incline
6-8 sets of dips or decline.
Work up in weight and on sets 5, 6,7 go HEAVY so you're lifting it about 3-5 times. then come down on the final set and get some reps out.
Chest is still tight as hell from Monday's session.
