[rkl0165]

incline : 2 warm up sets @ 135 lbs 3 X 10..3 sets 225 lbs 3X 10.....flat bench 2 warm up sets 135 3 X 10..275 lbs 3 X 10....flat bench db flies 50 lb db 3 X 10..machine press 90 lb on each side 3 X 10... been doing dbs for months and just switched back to barbells..expect to do min 315 incline and 365 flat in 1 months time by gradually increasing the weight...

[Mygeeto]

i'd prolly recomend doing machine presses (or anything machine on any exersize on any and all muscle groups) done as a warm up

[Shadowfox]

how old are u? stats?

[roccodart440]

Originally Posted by rkl0165

incline : 2 warm up sets @ 135 lbs 3 X 10..3 sets 225 lbs 3X 10.....flat bench 2 warm up sets 135 3 X 10..275 lbs 3 X 10....flat bench db flies 50 lb db 3 X 10..machine press 90 lb on each side 3 X 10... been doing dbs for months and just switched back to barbells..expect to do min 315 incline and 365 flat in 1 months time by gradually increasing the weight...

SOunds like you don't warm up properly and you are taking it easy on yourself when it comes to work sets.

[rkl0165]

Originally Posted by roccodart440

SOunds like you don't warm up properly and you are taking it easy on yourself when it comes to work sets.

u r right I need to go harder..what do u do for chest..didnt mean to call u a jerk but the kid asking about trebulis is only 15 and shouldnt..

[roccodart440]

Originally Posted by rkl0165

u r right I need to go harder..what do u do for chest..didnt mean to call u a jerk but the kid asking about trebulis is only 15 and shouldnt..

I missed your post on that thread. He shouldn't you are right but somebody, I hope it wasn't you was making some far from true, off base comments/info

DO your flats bench as your 1st excersixze to begin with.

[rkl0165]

Originally Posted by roccodart440

I missed your post on that thread. He shouldn't you are right but somebody, I hope it wasn't you was making some far from true, off base comments/info

DO your flats bench as your 1st excersixze to begin with.

I was being overboard just to shake the kid up..but if he reads that trubulis will make his dick bigger he may buy 2 bottles instead on 1...

[roccodart440]

WHat is your goal at this time regarding chest/tricep development? GRowth, cutting or strength?

[rkl0165]

Originally Posted by roccodart440

WHat is your goal at this time regarding chest/tricep development? GRowth, cutting or strength?

to gain mass

[Shadowfox]

Originally Posted by rkl0165

to gain mass

is that ur pics? i ws just wondering because ur a tank

[rkl0165]

Originally Posted by Shadowfox

is that ur pics? i ws just wondering because ur a tank

no,that is Jason Huh..he is a tank ...

[roccodart440]

Originally Posted by rkl0165

to gain mass

You are going to want to spend the majority of time on your core chest excersizes that you can go heavy with 6-12 reps in. I would do 4-6 week with flat bench dumbells and incline DB's and than 4-6 weeeks with flat bench bar and incline DB's. Buut spend the majority of your effort on the flat bench. That is where the vast majority of your chest development will come from.

Include you warmups in your workout postings. I encourage people to do this.

Try something like this..........

Flat bench
135x10
185x5
225x5
275x12
285x10
295x8

Incline dumbell
4 sets of 6-12

Lower cable flys
2 sets of 15

Do this for 4 weeks upping the last 3 sets 5-10 pounds every week. Than switch to this..............

Flat bench
135x10
185x5
225x5
weight x10
weight x8
weight x6

Incline DB
4 sets of 6-12

Cable lower flys
2x15

---------------------------
triceps to be done on chest day after benching

rope pushdowns
weight x15
weight x12
weight x10
weight x 8
weight 6 + dropset every other plate

Front plate raise
45x50 Get to a total of 50 reps with as few sets as possible.

[rkl0165]

I will print this out and start on this this week,,thanks a lot for your time and effort in putting this down for me..