[tinytower]

Hey guys....I started out as a tiny guy....I'm 5'6" and 190Lbs now but I was 135Lbs when i started....Here is the workout that got me the biggest gains....
Chest
Flat bench ( barbell)
25, 6,8,10,12 - I start with 150Lbs/25, 250Lbs/6, 230Lbs/8, 210Lbs/10, 185Lbs/12
I always have a spot for the last 2 or 3 rep of each set....trust me after this your chest is gunna feel like ur gunna explode.

Incline Dumbell Press
6,8,8,10,12 - 75Lbs/6, 70Lbs/8, 65Lbs/8, 60Lbs/10, 60Lbs/12...also a spotter is needed here too
I rotate this and barbell press from each workout..so mondays chest is dumbell incline and Fridays Chest is Barbells....so here is what i do here
Smith Machine Incline Press
4,6,8,8,10 - 225/4, 220/6, 200/8, 185/8, 165/10...this kills you and no spot needed if u have a smith machine.

Dumbell incline Flys
12,12,10,10,8 - 40/12, 45/12, 55/10, 60/10, 65/8....this is done very slow and never touch the dumbells together at the top...that allows the muscle to rest....

Pec Dec
8,8,8,8 - 170/8, 160/8, 150/8 140/8.....this is super setted with cable crossovers also ensure you squeeze your abs when doing this and DON"T lean forward....back against the rest.
Super Set
Cable Crossovers
15,12,10,10 - 40/15, 50/12, 60/10, 65/10...these are done right after your pec dec NO REST....this is gunna hurt but damn your shirt is gunna be full one a mans chest not the boys one you entered the gym with.

Thats it for me...Some times I put some tri's in there but i have an arm day...also on chest day i do Calves sooo thats your choice too....

I;ll up date this alter with the rest of my workout...let me know what you think of this..

Enjoy guys and any tips you may have for me let me know...

[jornT]

Originally Posted by tinytower

Hey guys....I started out as a tiny guy....I'm 5'6" and 190Lbs now but I was 135Lbs when i started....Here is the workout that got me the biggest gains....
Chest
Flat bench ( barbell)
25, 6,8,10,12 - I start with 150Lbs/25, 250Lbs/6, 230Lbs/8, 210Lbs/10, 185Lbs/12
I always have a spot for the last 2 or 3 rep of each set....trust me after this your chest is gunna feel like ur gunna explode.

Incline Dumbell Press
6,8,8,10,12 - 75Lbs/6, 70Lbs/8, 65Lbs/8, 60Lbs/10, 60Lbs/12...also a spotter is needed here too
I rotate this and barbell press from each workout..so mondays chest is dumbell incline and Fridays Chest is Barbells....so here is what i do here
Smith Machine Incline Press
4,6,8,8,10 - 225/4, 220/6, 200/8, 185/8, 165/10...this kills you and no spot needed if u have a smith machine.

Dumbell incline Flys
12,12,10,10,8 - 40/12, 45/12, 55/10, 60/10, 65/8....this is done very slow and never touch the dumbells together at the top...that allows the muscle to rest....

Pec Dec
8,8,8,8 - 170/8, 160/8, 150/8 140/8.....this is super setted with cable crossovers also ensure you squeeze your abs when doing this and DON"T lean forward....back against the rest.
Super Set
Cable Crossovers
15,12,10,10 - 40/15, 50/12, 60/10, 65/10...these are done right after your pec dec NO REST....this is gunna hurt but damn your shirt is gunna be full one a mans chest not the boys one you entered the gym with.

Thats it for me...Some times I put some tri's in there but i have an arm day...also on chest day i do Calves sooo thats your choice too....

I;ll up date this alter with the rest of my workout...let me know what you think of this..

Enjoy guys and any tips you may have for me let me know...

IMO, to many flyes and DB (incline) flye is the worst excersize ever, I feel it more in my biceps and so should you

LOL @ mans chest not boy one :)

[robcardu]

Originally Posted by jornT

IMO, to many flyes and DB (incline) flye is the worst excersize ever, I feel it more in my biceps and so should you

LOL @ mans chest not boy one :)

You sound like an expert Jorn but i like flies and probably you dont know the right form to do it and you feel it in you biceps.

Even though i read a Ronnies article when he said dumbell incline flies were more a shoulder exercise and im down with him so i prefer the flat one.

If i said something wrong plz forgive me Mr. jorn and im expecting you to enlighten me.

[Rocky]

I think flyes have their place too - great for a stretch in the pecs aswell.
Session looks good but I agree I think 3 flying movements is a little much. Try doing dips maybe?
Nice to see your log in here! :)

[MaKaVeLi]

Originally Posted by jornT

IMO, to many flyes and DB (incline) flye is the worst excersize ever, I feel it more in my biceps and so should you

LOL @ mans chest not boy one :)

Again, another instance of Jorn's BS advice... done correctly, you won't feel flyes impacting your biceps and they're actually a good chest builder. My biceps used to get heavily strained doing flyes but i altered my form slightly and it was fixed. But having said that i agree with jorn about the number of flye movements and 6 exercises in total seems excessive if you're doing that much every chest session