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| quote: | Originally posted by chach
Chest OH YEAH!
Bench Press
155 x 10
165 x 8
190 x 6
205 x 6
205 x 6
Might throw up the weight to 225 for last set if I feel good
Incline Machine Press
lol whatever 2 45’s on each side is x 10 (practice warm up if you need it)
+5 x 8 (acclimation)
+5 x 8
+10 x 6
other set maybe ?
Decline
135 x 10
135x 10
145 x 8
145x 8
Sherdding them! 
Machine Fly
80 x 10 (practice warm up if you need it)
85 x 8(acclimation)
90 x 6
100 x 6
Standing Cable Cross-over
30 x 10
30 x10
35 x 10
35 x 8 |
Add another warmup set or two of 10 to your benchpress. After the set of 8 go to 190x1. Then do three sets with 210 and shoot for 4-6 reps on each set. If you can do more than six, it's too light, less than 4, too heavy. Rest at least 2 min between sets. Do the exact same thing with the incline presses, but without the warmup sets this time. Same thing with declines, only scratch the warmups again. Three sets on each exercise, heavier weight, 4-6 reps. Try it out. I am. Also get rid of the flys and crossovers. I don't know if you're seing gains now, but you're going to overtrain doing so many exercises just for chest after a while.
Note that i'm pretty much assuming you want to get stronger and/or bigger. And I don't know what your maxes are so that's why I say whatever is good for 4-6 reps, no more no less. Make sure you find a weight and stick with that one though in all three 'work' sets. Increase that weight as you get stronger. It may take a while, even weeks to figure what this weight will be for you on each exercise. I've done this method for a week so far and I still am having trouble calibrating the right amount of weight that will keep me under 6 and above 4 for three sets.
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