I was wondering if Inner chest development (getting line down the centre of the chest) is something that just comes with time and good eating/training habits (doing bb bench, incline DB's, etc) or is there some specific exercises you have to do to get more size there? (seems to be the area of my chest that is lagging)
Also here's my routine:
Day 1 : Chest
-BB Bench 5x5,
-Incline DB 8-12x2 sets,
-Decline Smith or Cable Crossovers 8-12x2.
Note: If 12, I bump the weight up the next week and go for 8 at the new weight, since its dumbells its usually 10 pounds total more than the previous weight.
Day 2 : Legs and Calves
-Shoulder Width Squats 5x5,
-Narrow Width Squats 8-12x2,
-Leg Extensions 8-12x2,
-Hamstring machine 8-12x2.
-Seated Calf Raises 5x15
-Standing Calf Raises 8-12x2
Day 3 : Off
Day 4 : Bi's and Tri's
-Barbell Bicep Curls 5x5,
-Dumbell Hammer Curls 8-12x2,
-Dumbell Preacher Curls 8-12x2.
-Closegrip Bench 5x5,
-Skullcrushers 8-12x2,
-Some sort of Cable Exercise 8-12x2.
Day 5 : Shoulders and Traps
-Barbell Shoulder Press 5x5,
-Dumbell Arnolds Press 8-12x2,
-Standing Lateral Raises 8-12x2.
-Trap stuff, dumbells and barbells, nothing too specific.
Note : My shoulders also seem to be lagging as well.
Day 6 : Back
-Deadlifts 5x5,
-Pullups or Pulldowns 5x5,
-T-bar Rows 8-12x2,
-Seated Cable Rows 8-12x2.
Day 7 : Off
Also here's my routine:
Day 1 : Chest
-BB Bench 5x5,
-Incline DB 8-12x2 sets,
-Decline Smith or Cable Crossovers 8-12x2.
Note: If 12, I bump the weight up the next week and go for 8 at the new weight, since its dumbells its usually 10 pounds total more than the previous weight.
Day 2 : Legs and Calves
-Shoulder Width Squats 5x5,
-Narrow Width Squats 8-12x2,
-Leg Extensions 8-12x2,
-Hamstring machine 8-12x2.
-Seated Calf Raises 5x15
-Standing Calf Raises 8-12x2
Day 3 : Off
Day 4 : Bi's and Tri's
-Barbell Bicep Curls 5x5,
-Dumbell Hammer Curls 8-12x2,
-Dumbell Preacher Curls 8-12x2.
-Closegrip Bench 5x5,
-Skullcrushers 8-12x2,
-Some sort of Cable Exercise 8-12x2.
Day 5 : Shoulders and Traps
-Barbell Shoulder Press 5x5,
-Dumbell Arnolds Press 8-12x2,
-Standing Lateral Raises 8-12x2.
-Trap stuff, dumbells and barbells, nothing too specific.
Note : My shoulders also seem to be lagging as well.
Day 6 : Back
-Deadlifts 5x5,
-Pullups or Pulldowns 5x5,
-T-bar Rows 8-12x2,
-Seated Cable Rows 8-12x2.
Day 7 : Off