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• Kelly commented  ·  March 14, 2011 17:16  ·  Flag as inappropriate  ·  Delete

  --Warmup
  Flat Bench BB 1 set 15 reps light weight
  --Exercise - all 3sets of 8-10
  Flat Bench BB
  Flat DB Fly
  Decline Bench BB
  Decline DB Fly
  Incline Bench BB
  Incline DB Fly (back of hand facing you where thumbs meet at top)
  --Finisher w/ good stretch
  High Cable Cross Overs

• Kelly commented  ·  March 14, 2011 17:16  ·  Flag as inappropriate  ·  Delete

  --Warmup
  Flat Bench BB 1 set 15 reps light weight
  --Exercise - all 3sets of 8-10
  Flat Bench BB
  Flat DB Fly
  Decline Bench BB
  Decline DB Fly
  Incline Bench BB
  Incline DB Fly (back of hand facing you where thumbs meet at top)
  --Finisher w/ good stretch
  High Cable Cross Overs

• Roberto Way commented  ·  February 22, 2011 14:16  ·  Flag as inappropriate  ·  Delete

  Push ups. 3 sets 20 reps.
  Bench press, 3 sets 10 reps.
  Incline dumbell press, 3 sets 10 reps.
  Pullover with barbell. 3 sets 10 reps.

• Lucky13 commented  ·  February 22, 2011 10:15  ·  Flag as inappropriate  ·  Delete

  Reverse grip incline bench press 4 sets 12/10/8/8. Reverse grip flat bench press 4 sets 12/10/8/8. Incline palms out Dumbbell fly super set with 2 10lb or 25lb weight staic hold press, and repeat on flat bench 3 sets dumbbell fly to 10 static hold press 12-15.

• chocolateboy1der commented  ·  February 22, 2011 09:35  ·  Flag as inappropriate  ·  Delete

  Superset 1
  10 push-ups, 10 Flat bench reps, 10 flat bench flys. Rest 90 sec then repear

  Superset 2
  10 push ups, 10 incline bench reps, 10 incline bench flys. rest 90 sec and repeat

  Superset 3
  10 push ups, 10 decline bench reps, 10 decline bench flys. Rest 90 sec and repeat

  rest 2 minutes

  Back to flat bench for 50 reps.

• rlachermeier commented  ·  February 22, 2011 08:50  ·  Flag as inappropriate  ·  Delete

  Superset 1
  Flat bench 10 reps superset with 10 push-ups. If you can do more than 10 push-ups then up the weight in the bench. Rest for 1 minute max. Repeat for 5 sets. Rest 2 minutes.

  Superset 2
  Incline bench 10 reps superset with 10 Dips leaning forward to include more chest than triceps. If you can do more than 10 dips then up the weight in the bench. Rest for 1 minute max. Repeat for 5 sets. Rest 2 minutes.

  Superset 3
  Decline bench 10 reps superset with 10 Flat bench Flys. Adjust weight in Bench and Flys so at the end of the flys you are spent. Rest for 1 minute max. Repeat for 5 sets.

• Nate commented  ·  February 22, 2011 06:45  ·  Flag as inappropriate  ·  Delete

  1) Warm up with 2 sets of light flat dumbbell flyes
  2) Flat Dumbbell presses: 4 sets of 10,8,8,8
  3) Incline Dumbbells: 4 sets of 10,8,8,6
  4) Incline Flyes/Superset with cable crossovers: 4 sets of 10,10,10,10
  5) Pushups of dips to fry the chest completely: 3 or 4 sets, whatever I can stomach!
  DONE

• CHEST MASTER commented  ·  February 22, 2011 06:04  ·  Flag as inappropriate  ·  Delete

  1) Flat Bench 4x10 (All MAX REPPING POWERR)
  2) Flat Bench 4x20
  3) Flat Bench 4x30
  4) Flat Bench 4x40.....SICK ENOUGH!?! =P

• Franca Adamus commented  ·  February 22, 2011 01:36  ·  Flag as inappropriate  ·  Delete

  -flat barbell bench press - medium grip (4 sets/10 reps)
  - incline dumbbell press OR dumbbell crossover (4 sets/10 reps)
  - decline dumbbell press (4 sets/10 reps)
  - dumbbell fly (4 sets/10 reps)
  - flat barbell bench press - small grip (4 sets/10 reps)
  I use as much weight I can handle to complete my sets and reps unless it's light week or heavy week. Hope it's sick enough. LOL :)

• Thommy commented  ·  February 22, 2011 00:48  ·  Flag as inappropriate  ·  Delete

  -Flat Dumbell Press, 4 Sets ==> 14,8,8,6
  -Incline Cable Fly, 4 Sets ==> 14,8,8,6
  -Incline Bench Press, 5 Sets ==> 14,8,8,6,Max Reps
  -Pec Dec, 4 Sets ==> 14,8,8,6
  -Bench Press, 2 Sets ==> 2 X Max Reps

  2 or 3 minutes between work outs
  1 or 1,5 minutes between every Set

  MvG,
  Thommy

• programmer commented  ·  February 21, 2011 22:49  ·  Flag as inappropriate  ·  Delete

  Flat Bench 8,12 (4) times
  Flat Bench with bar 8,12 (4)times
  Incline 8,12 (4)times
  Incline with bar 8,12 (4)times
  Incline Flys 8,12 (4)times

• Guillermo commented  ·  February 21, 2011 21:32  ·  Flag as inappropriate  ·  Delete

  HEAVY DAY (MON):
  Flat Bench 12,8,6,4
  Incline DB: 3 x 8
  Incline DB Flys: 3 x 10
  Decline (Free Weight Machine): 3 x 10
  Low Cable Pulley Crossovers: 3 x 8
  Parallel Dips (weighted w/chain) 3 x 10
  Skull Crushers: 3 x 10

  LIGHT DAY (THURS):
  Flat Bench: 3 x 15
  Incline Bench: 3 x 15
  Decline Bench: 3 x 15
  Cable Flys: 3 x 15
  Low Cable Pulley Crossovers: 3 x 15
  Parallel Dips (body weight): 3 x 15
  Single Arm Cable Tricep Pressdown 3 x 15
  Bosu Ball Push Ups 3 x 15-20

• Joseph S. commented  ·  February 21, 2011 21:02  ·  Flag as inappropriate  ·  Delete

  Flat barbell bench 3 X 8-12
  Flat reverse grip barbell bench 3 X 8-12
  Incline Dumbell press 3 X 8-12
  Hammer strength bench press 3 X 8-12
  Dips 2 X 8-12
  One arm cable flyes with the cable attachment on the ground 2 X 12-15
  Drop sets on the final set of each exercise

• Sal L. commented  ·  February 21, 2011 20:49  ·  Flag as inappropriate  ·  Delete

  Flat bench DB presses - 3 x 6-8
  incline DB presses - 3 x 8-10
  Incline DB flyes - 3 x 10-12
  Cable Crossovers - 3 x 12-15
  Burnout set of flat or incline presses 1 x 50

• LionsFitness.com commented  ·  February 21, 2011 20:46  ·  Flag as inappropriate  ·  Delete

  Flat bench press *4x8-10
  Decline dumbbell press ^3x8-10
  Flat bench flex press 2x15-20
  Pec dec fly ^3x8-10
  Seated incline barbell lift 2x15-20
  Incline cable press *4x8-10
  Telle fly 2x15-20
  * indicates a light weight set, then a heavy set, then an even heavier set, fourth set is same as second
  ^indicates medium set, heavier set, then even heavier

  I allow clients to have 30-45 seconds of rest between sets, n 1-2 minutes rest between workouts

• Ryo Syahputra commented  ·  February 21, 2011 20:28  ·  Flag as inappropriate  ·  Delete

  Incline B.Presses
  Incline Close-grip Presses
  Flat B.Presses
  Cable Crossovers (stand upright between the stack)
  Incline Pullovers
  *all done for 4sets each, 5-10reps range

• Jason Sweeney commented  ·  February 21, 2011 19:46  ·  Flag as inappropriate  ·  Delete

  Incline barbell press 2x10
  Incline barbell with bands 2x10
  Flat barbell press 3x10
  Flat flyes 2x10
  Decline barbell press 3x10
  Dumbbell pullovers 3x10
  Machine flye negatives 2xfailure

• MattyD commented  ·  February 21, 2011 19:37  ·  Flag as inappropriate  ·  Delete

  Bandbell Flat Bench (Kettlebells or plates hanging from bands) Sets of 30, 20, 12, 6, 3, 3, 8
  Cambered Bar Flat Bench Suspended from bands Sets of 6, 6, 3, 3, 3, 10
  Dumbell Incline Press Sets of 20, 12, 8, 6
  Hammer Strength Press Sets of 12, 8, 6, 4
  Free Motion Reverse Grip Cable Press Sets of 12, 10, 8, 6
  Giant Set Cable Flye, Incline Dumbell Flye, Flye Machine and Pec Deck 4 sets

• tk275 commented  ·  February 21, 2011 19:16  ·  Flag as inappropriate  ·  Delete

  Wide bench 4 of 12 decline dumbell press 4 of 12 incline flies 4 of 12 dumbell press 4 of 12 wide pushups 5 sets to failure

• rizhii commented  ·  February 21, 2011 19:11  ·  Flag as inappropriate  ·  Delete

  4 day split M,T, break W, T, F - focus on upper pecs:
  Monday heavy
  cable flye warm up 2x10
  DB incline 3x8
  DB flat 3x8
  Decline BB 2x8 w/push ups to fail
  Machine incline4x8 last set drop set

  Friday light
  DB incline flyes 3x8
  Pec Dec 2xfail