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Pantera52
02-02-09, 9:15 pm
Hey guys i was looking all around the site for some good routines jsut let me know what you think.. I'm currently doing high reps for the size and shape

tomorrow for instance is my chest dayy something like this

Bench
4 sets of 10 reps each

Incline DB bench
4 sets of 10

Incline flyes
3 sets of 10

Flat flys

3 sets of 10

Cable flys 4 sets of 10

If i'm not dead, maybe some DB bench 3 sets of 10..

Hows this looking? I want size and shape, not so much strength, because I have a good amount of it from doing the BFS program in football.

mritter3
02-02-09, 9:23 pm
you have 2 presses and 3 flyes, maybe try.....BB bench, BB incline bench, DB incline flyes, and then some flat flyes, or cale crossovers, any more than that seems like overkill. 18 total sets is too much, but that is just me, I like to stick around the 12 set range.

Pantera52
02-02-09, 9:45 pm
you have 2 presses and 3 flyes, maybe try.....BB bench, BB incline bench, DB incline flyes, and then some flat flyes, or cale crossovers, any more than that seems like overkill. 18 total sets is too much, but that is just me, I like to stick around the 12 set range.

So what u saying i should so?? like set and rep wise

In Flames
02-02-09, 11:05 pm
So what u saying i should so?? like set and rep wise

I would do something like this..

3 x 8-12 Incline Barbell Bench
3 x 8-12 Flat DB Bench
3 x 10-15 Incline DB Fly's
3 x 10-15 Cable Crossovers

Pantera52
02-03-09, 7:03 am
I would do something like this..

3 x 8-12 Incline Barbell Bench
3 x 8-12 Flat DB Bench
3 x 10-15 Incline DB Fly's
3 x 10-15 Cable Crossovers


Thanks alot man.. In between those 8-12. How many reps should i really be striving for?

C.Coronato
02-04-09, 11:15 am
8-12 is the rep range brotha.

Bootleg
02-04-09, 11:22 am
I would do something like this..

3 x 8-12 Incline Barbell Bench
3 x 8-12 Flat DB Bench
3 x 10-15 Incline DB Fly's
3 x 10-15 Cable Crossovers

excalty what i was thinking..if so you can add some dips if you arent beat bro.

In Flames
02-04-09, 5:07 pm
Thanks alot man.. In between those 8-12. How many reps should i really be striving for?

Doesn't matter. On your first set you don't want to get 13 and you don't want to get 7. You want to at least get 8. If you only get 8 on your first set, you will most likely have to adjust weight for the next 2 sets because you might only lift it 6-7 times than and that is to low. Once you can get 12 on all 3 sets, add weight next workout.

Pantera52
02-04-09, 6:11 pm
Doesn't matter. On your first set you don't want to get 13 and you don't want to get 7. You want to at least get 8. If you only get 8 on your first set, you will most likely have to adjust weight for the next 2 sets because you might only lift it 6-7 times than and that is to low. Once you can get 12 on all 3 sets, add weight next workout.

Thanks man, that helps the question i had