6 Week Chest Routine !!! Need Your Opinion !!!

[Torres]

Perform twice a week with 2-3 days between chest workouts.

Weeks 1-3

EXERCISE SETS REPS
Bench Press 3 10, 8, 6
Incline Barbell Press 3 10, 8, 6
Dumbbell Decline Press 3 10, 8, 6
Decline Barbell Press 3 10, 8, 6

Weeks 4-6

EXERCISE SETS REPS
Dumbbell Decline Press 3 10, 8, 6
Bench Press 4 10, 8, 6, 6
Incline Barbell Press 3 10, 8, 6
Decline Barbell Press 3 10, 8, 6
Incline Cable Flye 3 10, 10, 10

 

[49ER]

Looks cool to me ive found the more simple the better results. Lately I just do decline incline and finish off with cables. I'll switch it up here and there dumbbells and machine work.

 

[TSizemore]

In all honesty, any routine will work if it's localized, different then what your current routine is, and it's consistent. This workout isn't really greatly rounded out, but it still hits the major areas with enough volume to see progress. The key to this workout is gonna be how you implement it. i.e., varying the weights that you use, increasing them every week and forcing the muscles to peform. I'd say go for it, but stick with it for the 6 weeks....no matter what!

 

[jshredz]

Like tsize said you basically gotta ride out the routine to see if it works for you.
My chest has always been stubborn to grow, but I after found out what worked for me it started to respond and finally grow.

 

[Torres]

In all honesty, any routine will work if it's localized, different then what your current routine is, and it's consistent. This workout isn't really greatly rounded out, but it still hits the major areas with enough volume to see progress. The key to this workout is gonna be how you implement it. i.e., varying the weights that you use, increasing them every week and forcing the muscles to peform. I'd say go for it, but stick with it for the 6 weeks....no matter what!

Okay, Ill try it, but actually wanted to throw in Pec Deck for a finisher. Think thats cool or just stay w/ the basic routine?
Plus TS, I always up the weight from week to week to see what the breaking point is. Or Ill basically do Drop Sets, Super Sets, keep the muscles confused !!!

 

[Torres]

Chest is one of my biggest muscle group to get to grow!!! That and legs, but i have a new leg routine that im doin thats showing results!
But Ive tried alot of routines for chest and it still lacks, idk ! Ill do this one for the 6 and see what happens. But I know how I am, Ill usually try to switch up shit if I dont see results in like 4 weeks. Ill stay the course !!! :-\

I also wanted to throw in an extra set, for 4 sets total, what ya think ???

 

[Baited]

I personally don't go under 8 reps and try to do 10 on each set.

Example of flat bench:
2 warm up sets x8
3 working set and usually get 10/10/8.

When I get 10 on all 3 sets I bump up weight next work out.

Don't forget to mix in a drop sets, super sets, or try doing flies before you bench

 

[jshredz]

My chest is stubborn too. Here's one of my routines from earlier in the year.

Early week chest day.
Machine press 2xwarm-up sets (10-12 rep range)
Incline dumbbell bench 3x 12,9,7 partial on last set after failure
Incline dumbbell flye 3x 8-10
Bench press 3x 15,12,10(1sec on pos, 4sec on neg)
Machine flye 3x10 (1& 1/4 reps on last set)

Late week chest day
Pec dec 5x12 (30 sec rest between sets)
Decline bench 5x 9-12 reps (40 sec rest between sets)

 

[Torres]

My chest is stubborn too. Here's one of my routines from earlier in the year.

Early week chest day.
Machine press 2xwarm-up sets (10-12 rep range)
Incline dumbbell bench 3x 12,9,7 partial on last set after failure
Incline dumbbell flye 3x 8-10
Bench press 3x 15,12,10(1sec on pos, 4sec on neg)
Machine flye 3x10 (1& 1/4 reps on last set)

Late week chest day
Pec dec 5x12 (30 sec rest between sets)
Decline bench 5x 9-12 reps (40 sec rest between sets)

Ill add this to my archives, thanks Shredz !!!

 

[jshredz]

Ill add this to my archives, thanks Shredz !!!

No problem. Like I said just a little trial and error on my part

Oh I forgot to add 2 sets of dumbbell pullovers at the end on of the early week workout.

 

[tbonexl]

The Ohio state buckeye bench program will definitely get u benching more weight in a hurry. After you build strength, you can start working on definition.. I can't remember the exact protocol. I'll see if I can look it up.

 

[GRIM]

IMO you need different grips and speeds worked in.

 

[DGAF]

I switch up routines all the time to keep the body guessing and it seems to work pretty good. Don't let your body get used to something and it will grow to adapt. I have not done barbell bench presses of any kind in over a year, all I use is dumbbells and machines with some cables and my chest has grown good just from switching it up all the time.

 

[BIGBOSS]

I would throw cables in at all heights for Chest also. Make sure those wrist cross also. This
will help you build that CHEST CAVE in effect. I would do this in addition to Bench, Decline,
& Incline. Bar or Dumbbell. This has worked for me for a looooong time. 😉

 

[MuscleAddiction]

BB...try some floor presses and flyes as well, really takes the shoulders out of it and risk of injury. I also like putting an incline bench inbetween low cables for incline cable flyes, keep the pecs under constant tension throughout the movement. Also DB pullovers for the nice stretch. Just some ideas for ya 😉.

 

[CB1]

As everyone has stated constantly switching it up is key. Sometimes high rep, some times super heavy low rep. I think one of the best chest builders is super wide grip[dont pinch ur hand going back in rack], about 50% of what you can max, done with a 3sec pause on chest. I think this and some good incline work and some flyes/pec dec covers most of it. Please keep in mind Im a PLr not a BB, but Ive been around.