If you have any problems with the registration process or your account login, please contact contact us.
The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.
Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
So I thought this would be interesting since I know everyone has different methods to the madness and different beliefs in working out. So I wondered if anyone wants to share their routine for a chest workout
5x5 bench
3x10 db press
3x10 db flyes
5x5 ohp
3x10 tricep pushdowns if I can manage it
It was a bit random at first but this is what I've done for the last couple of months. I might need to add more sets to db press because im not sure how much heavier I can go and be able to position the dbs on my own.
No chest day, only upper body day and generally at foundation strength levels.
Bench- generally working around a few sets at 5-8 reps at 140 - 150kg, sometimes higher reps and drop sets; occassionally doubles and singles out to 170kg+ when focusing on strength mode which is basically whenever I get a chance to train for more than two months continuously without interruption. Rarely!
upright rows- 50 - 70kg for 8-10 reps and 3 sets
dips- 3-4 sets with 20kg to 60kg attached rep range 6-12
Seated rows- 3 to 5 sets 100-120kg for 8-15 reps; a bit heavier if benching hard.
Sometimes press behind neck for variety - generally do these on a separate day if doing oly lifts. Work up to 90kg for a few if in strength mode, otherwise more reps at 60-80kg.
I do chest and shoulders on the same day as most exercises work both muscle groups.
Chest
- Barbell Bench Press
- Dumbbell Bench Fly
- Dumbbell Bench Press
- Incline Barbell Bench Press
- Smith Machine Fly
(I've tried doing cable flies instead of using the smith machine, but I feel I can isolate the chest better with the machine.)
Shoulders
- Barbell Shoulder Press
- Rotating Shoulder Press
- Dumbbell Lateral Raise
- Dumbbell Rear Delt Raise
- EZ Barbell Upright Row
(Most of these shoulder exercises target the front and side of the shoulder. The rear gets a good workout on back day.)
Maybe he does flys with 2 smith machines - flat bench - then picking up 2 smith machines and performing flys. Why use db's when you take use 2 smith machines.
don't think he means the smith were thinking of more likely pec deck.
i train 1 set DB flies and 1 set incline bar press..
then i walk around ... recover and continue with back
Yeah, sorry. I shouldn't have said 'smith machine'. I meant the machine chest press. I'll use the wide handles that allow you to turn it into a fly/A-press.