Chest/tris help

Discussion in 'Fitness & Nutrition' started by marcom10, Jun 18, 2009.

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  1. marcom10

    marcom10 ...

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    so i've been lifting for 3 months or so and have noticed some gains. i'm 5'10" and 170lbs - skinny looking to get thick

    i just want some input first on my chest/tris exercises..basically am i doing too many exercises? too many reps? too often? My main goals obviously are to build muscle mass as i'm naturally skinny


    monday / thurs = chest/tris
    barbell bench press 3 sets
    115x10
    135x8
    145x6

    dumbell incline press 3 sets
    45x10
    50x8
    55x6

    decline bench press 3 sets
    125x10
    135x8
    145x6

    peck deck flys / wide pushups
    1st set of 85x10 then immediately:
    wide pushups - 10
    1-2min rest
    2nd set of 95x8 then immediately:
    wide pushups -10
    1-2min rest
    3rd set of 105x8 then immediately:
    wide pushups - 10

    ---- (should i do less tris? am i overworking them here since their is a lot of chest?)
    tricep pulldown - 3 sets
    40x10
    50x10
    60x10

    overhead triceps cable
    60x10
    70x10
    80x10

    lying tricep extensions (dumbells)
    15x10
    15x10
    20x10

    one hand overhead tricep extension (dumbbells)
    no rest - 15lbx3 sets each hand



    before and after so far...not huge gains but definately some meat added
    [​IMG]

    :hsd:
     
    Last edited: Jun 18, 2009
  2. Blade

    Blade Time to swolercize

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    your doing this twice a week?
     
  3. marcom10

    marcom10 ...

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  4. Blade

    Blade Time to swolercize

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  5. evolude

    evolude OT Supporter

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    I like this part of the workout.
     
  6. marcom10

    marcom10 ...

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    ? you tell me
     
  7. marcom10

    marcom10 ...

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    yeah its tiring..usp labs jack3d helps rip thru it
     
  8. Blade

    Blade Time to swolercize

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    that seems like a lot of work for only 2 days of rest in between. have you tried Pur's chest routine?

     
  9. evolude

    evolude OT Supporter

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    nice. try to work the back to since it helps with the overall thickness of the upper body.
     
  10. marcom10

    marcom10 ...

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    i see..shouldn't chest/tris be worked together?
     
  11. marcom10

    marcom10 ...

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    yup i didn't post up my other routines but i work bis/back and shoulders/abs on the other days
     
  12. Blade

    Blade Time to swolercize

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    sure. i wouldnt hit it twice a week though. try upping the weights and hitting it once a week with a little more intensity.

    like evo said. throw some lats or upper back work in there too.


    • Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
     
  13. BoypussY

    BoypussY game over.

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    not always..he was just trying to say you're not givng your chest/tris enough rest between workouts. If you're doing a full body workout, you should only be hitting chest/tris once a week.
     
  14. marcom10

    marcom10 ...

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    got it. i should have posted my weekly routine, but i want to focus on chest/tris in this thread...

    mon / thurs = chest /tris
    tues / fri = back/bis
    wed/sat = shoulders / abs
    sun - rest
     
  15. evolude

    evolude OT Supporter

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    after a while even that will plateau...

    might have to add 10-16 sets of legs in there to help the upper body move along
     
  16. marcom10

    marcom10 ...

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    plateau is what i was worried about...if i mix up the exercises and weight/rep range will i be able to avoid that?

    i havent been doing legs because i practice at night with a team and their is a fuckload of running and my legs are usually shot..going to do legs soon tho when im done training w/ them
     
  17. evolude

    evolude OT Supporter

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    damn you got me... good job

    http://forums.offtopic.com/showthread.php?t=3618333
    http://forums.offtopic.com/showthread.php?t=4211840
    http://forums.offtopic.com/showthread.php?t=4217444
     
  18. Blade

    Blade Time to swolercize

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  19. marcom10

    marcom10 ...

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    this is a serious thread, lol

    the first bicep post was a dumb one posted over a year ago (noob). i havent been working out for that long, i started when i posted that but stopped later on. the second video isnt me, lol. and 3rd post ive been doing that for abs
     
  20. Thomas Crenshaw

    Thomas Crenshaw New Member

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    pwnt

    edit- if your serious then, good job your definately gaining. adjust your shit accordingly youll be alright
     
  21. marcom10

    marcom10 ...

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    yeah i'm serious. when i got into it a year or so ago i didnt really understand how lifting worked, diddnt see gains, and i stopped. now i'm prepared better and 3mo in
     
  22. evolude

    evolude OT Supporter

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    are you involved in a seasonal sport? my friend basically maintains his legs during football season and tries to grow during off season.
     
  23. marcom10

    marcom10 ...

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    yeah, soccer....i want to lift during soccer season though in the fall so i don't lose all of the muscle ive built up from running
     
  24. Abomb

    Abomb New Member

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    do you play hockey? if so i can understand you not needing to train legs.
     
  25. marcom10

    marcom10 ...

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    soccer, but do a lot of training and working legs then running wuld be hell
     
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