Someone take a look at my chest routine plz

[Jet1990]

Hi all ive been working out for a steady two years but my chest hasnt developed as well as my other body parts. My current chest routine is:

Flat bench press: 3 sets x 10,8,6 reps but sometimes like to do 12 reps on first set.
Incline bench press 3 sets x 8,6,4

Flat dumbel press 3 sets x12,10,6
Incline dumbell press 3 sets x 12,10,6

Pec deck 3 sets x12,10,6
cable crossover 3 sets x 12,10,6

i use to start off with 3x 8,6,4 but didnt feel like i was training properly.

ive been told i do too many exercises as sometimes ill throw in another 3 exercises so should i just maybe stick with flat and incline barbell press as well as flat and incline DB press and then maybe one more exercise?

Sometimes my rep range will change due to having abit more energy but i want to stick with one solid mass building routine. I really enjoy the dumbell press so i dont want to scrap that.

Stats are: 21 yrs old 5ft9" 75kg bf around 12%
Thanks in advance

 

[Bullseye Forever]

Hi all ive been working out for a steady two years but my chest hasnt developed as well as my other body parts. My current chest routine is:

Flat bench press: 3 sets x 10,8,6 reps but sometimes like to do 12 reps on first set.
Incline bench press 3 sets x 8,6,4

Flat dumbel press 3 sets x12,10,6
Incline dumbell press 3 sets x 12,10,6

Pec deck 3 sets x12,10,6
cable crossover 3 sets x 12,10,6

i use to start off with 3x 8,6,4 but didnt feel like i was training properly.

ive been told i do too many exercises as sometimes ill throw in another 3 exercises so should i just maybe stick with flat and incline barbell press as well as flat and incline DB press and then maybe one more exercise?

Sometimes my rep range will change due to having abit more energy but i want to stick with one solid mass building routine. I really enjoy the dumbell press so i dont want to scrap that.

Stats are: 21 yrs old 5ft9" 75kg bf around 12%
Thanks in advance

brother IMO to much volume,i would go at it like this

Flat Bench press-4 sets of 12,10,8,8
Incline DB Press-3 sets of 10
Flat DB Press-3 sets of 8
Cable crossovers or db flys 3 sets of 10

sometimes less is more brother

 

[MeatHead96]

I agree with bullseye. Too much volume. I wouldn't do more than one BB press in one day. This is what my chest routine looks like now....

Decline Bench 5x5
Incline DB Press 3x8-12
DB Fly 3x8-12
Cable Crossover 3x812

This is my highest volume day as I am trying to bring up my chest and work it by itself. Other days I work two body parts and for each do 5x5 on a compound lift and then two accessory movements that are two sets of 8-12 on that.

 

[Jet1990]

Thanks for the replies guy! Yesterday i tried the 5x5 workout. I did:
DB press flat. 2 warm up sets at 18kg then 5x5 at 28,28,30,32,34.
DB press incline. 3 sets at 10,8,6 reps
Pec deck. 3 sets 10,8,6.

So i shud keep to the 5x5 and then do three sets at 12-8 reps??

 

[MeatHead96]

Thanks for the replies guy! Yesterday i tried the 5x5 workout. I did:
DB press flat. 2 warm up sets at 18kg then 5x5 at 28,28,30,32,34.
DB press incline. 3 sets at 10,8,6 reps
Pec deck. 3 sets 10,8,6.

So i shud keep to the 5x5 and then do three sets at 12-8 reps??

This is good...the 5 sets of 5 is where the real growth should come. Make sure you work up to a heavy 5RM or close to it on the last set.

 

[Jet1990]

Yeh when i was lifting 34s i needed support
On the last one. So one 5x5 exercise. How many other exercises shud i do along with it?

 

[Bullseye Forever]

Yeh when i was lifting 34s i needed support
On the last one. So one 5x5 exercise. How many other exercises shud i do along with it?

after you do the 5x5 on which ever bench(incline,decline,flat)

I would add a DB Press(flat,incline,or decline) do 3 sets of 8-10

Then do DB flys 3 sets of 10

Cablecrossovers 3 sets of 10 to finish off

which bench are you doing the 5x5 on?

also which bench are you concentrating on to gain mass?

answer me these two questions and we can fix you up with a good chest routine depending on your goals

 

[Jet1990]

im trying to build mass on my chest because it only looks good(ish) when its pumped. the rest of my body has gained alot of mass except my chest. i did the 5x5 on a flat DB press. i prefer DB press to barbell press but when i do barbell press i tend to stay away from the smith machines ( except for incline)

 

[Bullseye Forever]

im trying to build mass on my chest because it only looks good(ish) when its pumped. the rest of my body has gained alot of mass except my chest. i did the 5x5 on a flat DB press. i prefer DB press to barbell press but when i do barbell press i tend to stay away from the smith machines ( except for incline)

well i would change up from month to month on my chest routines for optimum growth

Like month one:

Flat DB Press-5x5
Incline DB press 3x10
DB flys 3x10
Cable Crossover 3x10

month 2:

Incline Smith Press 5x5
Flat DB Press 3x10
Decline DB press 2x10
Incline db flys 3x10

month 3:

Decline DB press-5x5
Flat DB press 3x10
Incline DB press 3x10
Decline db flys 3x10

something sorta like that,this is what i do if im wanting to try and bulk up,but keep in mind whats works for me might not work for you,but at least it will give you something to go on.And anything different will help you,something you have never done before will help,will shock your chest muscles and help

Sometimes i start with cable crossers first,then do my db flys and then do my db benching,do it backwards sometimes thats a good example of changing something up

 

[MeatHead96]

^^^bullseye ftw

 

[Jet1990]

Thanks alot. ive started a thread with an intended overhaul of my current routine. Hopefully the new one will see better gains. do u suggest 3 x 10 over 3 x 10,8,6??

 

[Bullseye Forever]

Thanks alot. ive started a thread with an intended overhaul of my current routine. Hopefully the new one will see better gains. do u suggest 3 x 10 over 3 x 10,8,6??

it depends man,personally i switch up every month,one month i will pyramid sets,then the next month i will do straight sets,then sometimes i will throw in drop sets

 

[Jet1990]

im guess if i did 3 x 10 i should be maxing out at around 4 on the last set?

 

[Bullseye Forever]

im guess if i did 3 x 10 i should be maxing out at around 4 on the last set?

well you need to be able to get all of your reps in on every set to maximize strength and size.just work your way up in weight week by week so you can do all 10 reps....

If you are pyramiding,always go up in weight on every set every week,i would start out every week at least 10lbs heavier than the previous week,and see how that works