[No Limit Soldier]

i need sum help, can ne1 help me,

ive been training 4 the past 5+ months and need a new chest workout plan 2 blast ma chest open,
plz cn ne1 help,
i workout on my chest every monday, once a week.

thank you, im new 2 dis bodybuilding dungeon i jus signed up2day, wud like sum help frm fellow bodybuilders!!

[Matiron]

Originally Posted by No Limit Soldier

i need sum help, can ne1 help me,

ive been training 4 the past 5+ months and need a new chest workout plan 2 blast ma chest open,
plz cn ne1 help,
i workout on my chest every monday, once a week.

thank you, im new 2 dis bodybuilding dungeon i jus signed up2day, wud like sum help frm fellow bodybuilders!!

The first thing, I am wondering why you chose to abbreviate all your words, makes it confusing. For a workout, first I have to say the much of your chest has to do with Triceps, make sure to hit them good. For chest, you should be fine doing:

Bench Press 4 x 6-8
Decline Bench 4 x 6-8
Incline DB Press 4 x 6-8

Triceps... try some closegrip bench presses, dips and skullcrushers. If you have access to a pushdown machine, maybe incorporate that in. Do to sets of each of those, and you'll improve pretty decently.

[Chosen??!]

if youre new to lifting do reps like 10,8,8,6,4 pyramiding on weight on flat and incline and depending on if your upper chest is a weak point start fresh on inclines and if lower pec start fresh on decline then go to flat bench. if youre not new to lifting just do a mad amount sets to blast the pecs(dumbell flyes are the greatest)