This entry was posted by dannyk ( email address confidential ) on Sunday, April 22nd, 2007 at 12:44 pm and is filed under Routines. You can follow any responses to this entry through the RSS 2.0 feed.
CHEST BUILDING??
Hi all, i am currently doing a 3 day split which i made myself which is as follows
Monday-chest & tri’s
flat bench 12, 8, 6,
incline bench 12, 8, 6
decline bench 12, 8, 6
flys 10 on flat 10 on incline and 10 on decline
tricep pull down 12, 8, 6
skull crushers 10 , 10 , 10
Wednesday- back & bi’s
(all back 12, 8, 6)
lat pull down
seated pully row
wide grip chin ups
one arm dumbbell row
ez bar curl 2 x 10 close grip
2 x 10 mid grip
friday-shoulders & legs
dumbbell shoulder press 12, 8, 6
upper rowing 12, 8, 6
lateral raises 12, 8, 6
plate raises 12, 8, 6
squats 12, 8, 6
leg ext 12, 8, 6
leg curl 12, 8, 6
i also do 1 hour cardio or interval training on tuesday and thursday (rowing, bike, running, boxing or cross trainer) to 1. stay fit and 2. stay very lean.
my goal is to build lean muscle, keep fat to a minimum and have a great look for the summer. i am 6′ 1″ and 12 stone, i do consider myself to be very fit.
is their anything wrong with my workout??? am i doing too much in any area. i would like to build my chest up a little bit more in particular.
your advice would be very much appreciated.
thanks.
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April 22nd, 2007 at 3:01 pm
I think you need to decide about your goals. Are you building muscle or staying fit/losing fat? I would cut the cardio, start a Cyclone course and start upping the weight on a weekly basis.
Worry about staying lean later.. that will come naturally.
April 22nd, 2007 at 5:01 pm
Sounds ok to me for your goal, if you want to add a little to your upper chest I would drop the decline sets for a month add another incline set and do them before flat bench, then add some cable crossovers in replacement for the decline set. Maybe add a cable exercise for your triceps to isolate them and the same with the biceps
April 23rd, 2007 at 9:56 am
Hi i thought i’d give PHD synergy iso 7 ago instead of the Cyclone. and i am also taking PHD protein aswell to top up my intake. thanks for your advice ROSS i wasnt sure if i was doing too much on the chest, but i will give what you say a try now for a month or so. thanks again