Natural Monster

[Rocky]

Maybe alternate DB with BB for shoulder and chaest presses.

Also where's the deads?
Normal and SLDL!

 

[Dobbs]

To high in volume. No reason to do both db's and bb bench press in a single workout, if you wanna alternate those two each week i guess that would be fine but in the smae workout doesnt make so much sense. Take out another exercise and throw in some DB fly's. Legs, if your hitting squats hard you should be able to scratch out knee extensions.

 

[Maxmonzter]

i don´t need db fly´s, ok i´ll drop bb bench press and add stiff leg deadz

 

[Paulie]

Id take out the leg extensions and put in some kind of lunges. And SLDL for sure! Also, you dont really need that decline bb press on the smith, kind of a waste of time. If your hitting chest with the dips, you'll be hitting that lower part of your chest well enough. You also dont really need the front raises with the DB's. You're hitting those pretty hard with your other pressing movements.

 

[Scoular]

I'd just stick with compound movements and add a few singles to your preference.

Were both young and need to build that base and so do I so no dis-respect.

 

[Dobbs]

i don´t need db fly´s, ok i´ll drop bb bench press and add stiff leg deadz

Believe me you do need db fly's. Ive always had a small chest, it has gotten noticably bigger over the last 2 months sticking with BB bench, incline bench and db fly's thats it, that works. the db fly's i do last and they prolly give my chest the biggest pump. They hit my outer pecs, inner pecs really a good movement, you should have a fly movement of some sort in a chest workout imo

 

[Maxmonzter]

ok, dobbs since you had a small chest im gonna take your advice and put in db fly´s

 

[Dobbs]

^ yah at least give them a try, ive personally beneifited from doing them, if they dont seem to work for you (i dotn understand why they wouldnt) but if they dont, then scrap um

 

[Maxmonzter]

will do dobbs

 

[Maxmonzter]

today i did am and pm session. am:chest,tricep, pm:legs,shoulders

i´ll post later im too tired

 

[DelgadoMon]

MUST HAVE BEEN PRETTY INTENSE!!

 

[tim290280]

Believe me you do need db fly's. Ive always had a small chest, it has gotten noticably bigger over the last 2 months sticking with BB bench, incline bench and db fly's thats it, that works. the db fly's i do last and they prolly give my chest the biggest pump. They hit my outer pecs, inner pecs really a good movement, you should have a fly movement of some sort in a chest workout imo

The highlighted part is the reason to ignore this advice.

If you have done a chest activation exercise in your warmup and then do bench, then that is all you need. Endless sets to get a pump are about as usefull as Paris Hilton's etiquette classes.

 

[Dobbs]

my old chest routine consists of flat bench, incline bench, and dips i believe. Once i added in those fly's my chest got over that stump of just not growing. Max do them, your chest seems to be a weak point, it will make your chest grow, if don correctly, do a fly movement dont turn it into a press mvoement.. I wouldnt exactly consider doing 3 exercises 3 sets of flys endless sets to get a pump, imo it gives my chest the best pump even if i were to start off with fly's over the other two exercises.

 

[Dobbs]

^ Thanks for making me look like a jackass

But seriousley i would still keep the fly's in, Your weak point seems to be chest, it was really an exercise a totally neglected myslef, not only chest growth but chest definition looked better to me as well. WHen u hit fly's dont go and do what most assholes seem to do now a days and just fly out and press up, its a fly, not a pressing movement, this should hit your chest pretty good, no matter the order of your workout.

 

[Maxmonzter]

Chest,triceps

incline db press
did sets 10 sets of 22kg,25kg,27kg. incline of 15,30,60 degree
3 sets for each incline degree. reps 8-15 reps

flat db press
-17kg for 15 reps
-20kg for 12 reps
-22kg for 12 reps
-25kg for 12 reps

dips- 5 sets of reps 8-10

i took dobbs advice and did fly´s. wasn´t using much just focusing on squeezing. 5 sets of 10-15 reps

close grip bench press:
-30kg for 12 reps
-30kg for 12 reps
-40kg for 10 reps
-40kg for 10 reps
-40kg for 10 reps

one arm extension:
5 sets of 10kg for 10 reps

e-z bar extension:
5 sets of 10 with 10kg plate each side

ended with cable pushdowns 5 sets 15 reps

 

[Maxmonzter]

legs,shoulders,trapz

Back squats:
-40kg for 20 reps
-50kg for 20 reps
-60kg for 20 reps
-70kg for 20 reps
-80kg for 10 reps
-90kg for 8 reps
-80kg for 10 reps
-70kg for 12 reps

front squats:
-30kg for 12
-30kg for 12 reps
-40kg for 12 reps
-40kg for 12 reps
-50kg for 10 reps

Leg extension:
5 sets of 10 reps

leg curls:
-10 sets of 50,70,90,110 lbs

seated calfs:
5 sets

standing calfs:
can´t remember how many i did i think it was around 10-15 reps

shoulder press:
-15kg for 15 reps
-17kg for 12 reps
-20kg for 12 reps
-22kg for 12 reps
-25kg for 10 reps

db laterals:5 sets for 10 reps
db rear laterals:5 sets for 10 reps
front raises: 5 sets for 10 reps

db shrugs:5 sets of 42kg for 10 reps

 

[Maxmonzter]

today: back,bicep

pullups:5 sets of 8-12 reps

bb rows:
-30kg for 15 reps
-40kg for 12 reps
-50kg for 10 reps
-60kg for 10 reps
-70kg for 10 reps

close grip pullups with a v bar:5 sets 6-12 reps

db rows:5 sets of 10 reps with 30kg db
pullover:5 sets of 10 reps

db curls:
-8kg for 12 reps
-10kg for 12 reps
-12kg for 10 reps
-15kg for 10 reps
-17kg for 8 reps

incline db curls:
-7kg for 12 reps
-8kg for 12 reps
-9kg for 12 reps
-10kg for 10 reps
-12kg for 6 reps

e-z bar preacher curls:5 sets with 5kg plate each side for 10 reps

consetration curls:
-7kg for 10 reps
-8kg for 10 reps
-9kg for 10 reps
-10kg for 10 reps
-12kg for 10 reps

 

[Dobbs]

routines for all workouts are looking pretty solid, legs really is the workout that stood out to me looks liek you really busted your ass big time there

 

[Maxmonzter]

today:chest,tricep

Incline db presses:
-22kg for 12 reps 4 sets of that
-25kg for 10 reps 3 sets of that
-27kg for 8 reps, 3 sets of that

BB bench press:
-40kg for 12 reps
-50kg for 10 reps
-60kg for 10 reps
-50kg for 10 reps
-50kg for 10 reps
- i got an great pump doing these cuz i just felt it in the chest not tricep or shoulders.

dips:5 sets of 5-3 reps

db flyes: 5 sets 12 reps

close grip bench press:

-30kg for 12 reps
-30kg for 12 reps
-40kg for 10 reps
-40kg for 10 reps
-40kg for 10 reps

one arm db extension:
-6kg for 10 reps
-7kg for 10 reps
-8kg for 10 reps
-9kg for 10 reps
-10kg for 10 reps

e-z bar extension:
-5 sets of 9-10 reps with 10kg plate each side

pushdowns 5 sets 12 reps with 20kg

 

[Scoular]

crazy volume man!! keep up the hard work.