I typically lift heavy for my five day routine with high intensity with the emphasis being strength. For the next 5 day cycle I will lift with more volume with the emphasis being hypertrophy (gains in muscle mass). I will detail the lifts for chest/tricep days in each training method.
*First number is the weight second number is the number of repetitions (Example: 135x10 = 135 lbs. for 10 repetitions)
*For non-body-weight exercises which go to failure, a spotter is required to perform safely
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Heavy day working sets:
Flat barbell bench---245x6
-------------------------245x6
-------------------------245x5
-------------------------245xfailure
Incline barbell bench--185x6
---------------------------185x6
---------------------------185x6
---------------------------185x6
Closed grip barbell press--185x10
--------------------------------185xfailure
--------------------------------185xfailure
Dips-------------------bodyweight x failure
-------------------------bodyweight x failure
-------------------------bodyweight x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--100x10
------------------------------100x10
------------------------------100x10
Dumbells can be used instead of the pec-deck machine, but I find a more constant resistance on the machine.
Warm up:
Flat barbell bench---135x10
-------------------------185x8
Hypertrophy day working sets:
Flat barbell bench---225x10
-------------------------225x9
-------------------------225x8
-------------------------225xfailure
Incline dumbell bench--75x10
-----------------------------75x9
-----------------------------75x8
-----------------------------75xfailure
Skull crushers---------------75x10
--------------------------------75xfailure
--------------------------------75xfailure
Dumbell tricep extension-----65 x failure
-----------------------------------65 x failure
-----------------------------------65 x failure
Pec-deck flys--------140x15
------------------------140x15
Incline dumbell flys--30x15
--------------------------30x15
Tricep rope pull-downs--80x15
------------------------------80x15
------------------------------80x15
Try these workouts and let me know what you think!
wow that is a lot per day
ReplyDeleteBut remember heavy day and hypertrophy days will be 5 days apart so its not all in one day.
ReplyDeleteI love weighted dips. Kills your chest.
ReplyDeletekeep this up and you will be huge in no time.
ReplyDeletegoing heavy is always the way. good job
ReplyDelete