Universal Nutrition Forum

My pec work out is this at the moment:
Once a week workout.

Incline bench @ 40 kg (bitch I know) 3 sets of 8 reps
Incline Flys @ 15kg on each DB, 3 sets again of about 8

Arms are:
Standing DB Curls 15kg each arm 3 sets of 6-8
Concentration Curls (the ones inside leg) 15 kg 3 sets 6-8 again

Dips for triceps usually 3-4 sets of 15

Its working well for my arms, Ive seen gains.
Chest has always been a problem for me, Theyre definately bigger than they used to be/more lean/harder but my right pec seems more lean than the left, the left nip has a bit more fat on it and sags slightly more.. Headwrecking.

Any way of sorting this out, its not hugely noticable just annoying me!

Cheers

So you are in and out in like 10 minutes?

Horrible workout.

Bout an hour actually,
What you recommend then? I work out at home so im restricted abit

an hour??????? how?????

what sorta rest u taking between sets? u need 4 exercises per work out for chest, 3 for bi and 3 /4 for tri! also u need variation of the exercises and play with different rep ranges.... not always 8 - 10

Ive got a bench and Dumbbells
theyre the only really exercised I know!
About a min rest I think, What else can I do at home?
Should I split chest and arms onto separate days?

Have a look at my weekly routine post please, could really do with a review of my whole workout routine!

Train insane or remain the same.

At least if you choose to remain the same, dont come looking for answers that you aren't going to use.

Lift Shit. Its not that complicated.

Tommer wrote:

My pec work out is this at the moment:
Once a week workout.

Incline bench @ 40 kg (bitch I know) 3 sets of 8 reps
Incline Flys @ 15kg on each DB, 3 sets again of about 8

Arms are:
Standing DB Curls 15kg each arm 3 sets of 6-8
Concentration Curls (the ones inside leg) 15 kg 3 sets 6-8 again

Dips for triceps usually 3-4 sets of 15

Ok in 20 mins or so i would have done:

Incline bench 3 sets warmup
1 heavy set
2 balls to the wall sets with rest pause or spot for last reps to 10.
and sometimes a strip set after this.

Dips 3 sets of 20

flat bench (dumbell) 4 sets x 12-15

dumbell curls: warmup +3 working sets.

concentration curls are not very useful when trying to put on size. They help sculpt the pythons when cutting. Stick to close grip bench dumbell curls barbell curls, overhead tricep extensions, skullcrushers and rarely use machines.