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Chest & Tri's ?? How many excersises ??

Discussion in 'Weight Training/Bulking' started by TROY P., Jun 5, 2005.

  1. TROY P.

    TROY P. Well-Known Member

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    If your doing a chest day , how many excersises per muscle ?

    Example if I am doing a chest day will this routine be OK??

    F Bench 3 sets 12 reps
    Pec Dec 3 sets 12 reps
    D Bench 3 sets 12 reps
    DB Flys 3 sets 12 reps
    DB Inclines 3 sets 12 reps

    I am changing up from HIT program ( 9 weeks In ) I am losing inerest with it, so I MUST change up my routine to keep my interest level up.

    Also how often should one change there lifting program.


    Any comments or help here please.
     
  2. JoeSchmo

    JoeSchmo Well-Known Member

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    That volume seems a little high in my opinion. I only do about 4 working sets total for chest (you've got 15), and 4 sets for tris. For chest, I'll do 2 sets flat bench, 2 sets incline dumbell press.

    For tris, I'll do 2 sets close-grip declines, and 2 sets weighted dips. That is plenty for me, and I've made good progress doing this. I used to do high volume work (like the plan you have), but my gains stopped pretty quickly. I do much better with lower volume compound exercises.
     
  3. HyPe

    HyPe Well-Known Member

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    how often do u work your chest joeschmoe
    what is your routine
    thanks
     
  4. JoeSchmo

    JoeSchmo Well-Known Member

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    I only work chest (and all body parts) once per week. My routine is basically this:

    Chest:
    Bench Press (a couple of warm-up sets), followed by 2 working sets.

    Incline dumbell press: 2 sets

    Tris:
    Close-grip decline bench press 2 sets

    Weighted dips, 2 sets


    Rep ranges vary by week. For example, week 1 might be low rep, staying in the 2-4 rep range. Somtimes I'll do low-rep a couple of weeks in a row (since I am more interested in increasing strength than size). Week 2 might be medium rep, staying in the 4-7 rep range, and week 3 might be high rep, working in the 8-12 range. Mixing it up like this has really kept me from hitting plateaus, and I've made excellent strength gains, and decent size gains off of this routine.

    EDIT: I assume you meant my chest/tri routine rather than my overall routine. If you wanted my overall routine instead, lemme know and I'll post it.
     
    #4 JoeSchmo, Jun 6, 2005
    Last edited: Jun 6, 2005
  5. HyPe

    HyPe Well-Known Member

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    yer overall routine would be great aswell
    is this joeschmo from bodybuilding.com as well?
     
  6. sabre

    sabre Well-Known Member

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    Here is what i do...any input would be appreciated

    F bench -3 sets
    tri pushdowns -3 sets
    Dbell Flys -3 sets
    tri pull down -3 sets
    incline bench -3 sets
    Dips - 3 sets


    Once a week
     
  7. Novabound08

    Novabound08 Well-Known Member

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    Chest/Tri Day Today

    Dumbbell Press (8,7,6,2)
    Incline Flat Bench (8,7,6)
    Hammer Strength Wide Grip (8,7,6)
    Weighted Dips (8,7,6)
    Cables or Pec Dec (8,7,6)
    Some Static Lifting
    Tricep Iso (8,7,6)
    Dumbbell Kickbacks (8,7,6)
     
  8. Mooshie

    Mooshie Well-Known Member

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    Here is my chest routine:

    Flat Barbelll Press 4 x 4-6
    Incline Barbell Press 4 x 4-6
    Flat Dumbbell Flys 4 x 6-8
    Incline Dumbbell Flys 4 x 6-8

    Lastly I do as many pushups as I feel like doing

    This is a Max-OT routine. Lift as heavy as possible so you fail on the 5th or 6th rep.
     
  9. mastover

    mastover Well-Known Member

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    Hmmm... Are you sure that's Max OT?? Seems like too many sets.
     
  10. JoeSchmo

    JoeSchmo Well-Known Member

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    Ha! Must be a different JoeSchmo! I guess it is a popular name...heh heh.

    Anyway, here is what my routine looks like -- It is a four day split:

    Day 1: Chest/Tris (described above).

    Day 2: Back/Bi
    Back:
    3 sets pullups (I vary the grip)
    2 sets one-arm dumbell row
    1 set seated row
    Biceps:
    2 sets straight bar curls
    2 sets hammer curls
    1 set preacher/or bicep nautilus machine

    Day 3: Shoulders
    2 sets dumbell shoulder press (sometimes do barbell)
    2 sets lateral raises
    2 sets rear delt raises
    2 sets shrugs
    The rest of the workout is spent doing rotator cuff exercises

    Day 4: Legs, lower back, abs
    2 (work sets) Squats/Leg press
    2 sets hamstring curls
    2 sets seated calf raises
    2 sets lower-back extensions
    2 sets hanging leg raises

    That is basically it. The rep ranges for each of these vary from week to week, so that is why I didn't include them here. If there is a question about the rep range for any of these, lemme know and I'd be happy to answer.
     

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