01-14-2007, 01:25 AM
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My chest routine.
Monday (Chest)
Flat dumbells - 4 sets total - 10(95lbs), 12(90lbs), 15(85lbs), 20(80lbs) reps. * For each side Incline dumbells - 4 sets total - 10(95lbs), 12(90lbs), 15(85lbs), 20(80lbs) reps. * For each side Decline hammer strength - 4 sets total - 10(135lbs), 12(125lbs), 15(115lbs), 20(105lbs). *For each side Cross cables - 4 sets total - 10(100lbs), 12(90lbs), 15(80lbs), 20(70lbs). *As a total for both arms I'll do the rest of the week when I have some more spare time. Any criticism is welcome.         
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02-10-2007, 04:02 AM
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Wow, you're pushing a good bit of weight there. My only suggestion so far would be to switch your decline hammer strength and crossover cables. The cable require much more stabilization, so it's ideal to hit them after free weights. By saving the machine for last, you can go all out to push that weight without worrying about stabilization.
Decline hammer strength dual weight stacks rock! -Wale
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02-10-2007, 04:12 AM
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Here is a little tip that has helped everyone I have ever told. I wouldn't say it's a secert but it requires thinking about muscle groups. always contract the muscle group your using before begining the exercise during the rep. While using a barbell apply inward pressure. This should utilize more chest then secondary muscles. This also works with push ups. Try it out and let me know how you like it.
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02-17-2007, 07:40 AM
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All I can offer is make sure you stretch, AND... if you hit a plateau and aren't happy with the results, start throwing a set of 20 pushups in between every different exercise (immediatly, too, no downtime). It may only total 80 pushups, but it really does the trick.
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02-17-2007, 05:06 PM
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can you guys elaborate on the decline hammer strength? like how it is properly done?
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02-17-2007, 05:12 PM
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Quote:
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02-17-2007, 06:58 PM
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I'm referring to whatever soup nazi is talking about- , meaning I have no idea in mind how to do those, hence the question.
What I am asking is for instructions on how the maneuver is performed- follow? This is where one of those charts would come in handy I suppose.
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02-17-2007, 07:16 PM
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Quote:
It's a up right, sitting machine, there are several of those usually, you have the straight, incline and decline usually, you either push straight focusing more on the center of your pecs, towards the ceiling focusing on upper pecs, or towards the floor focusing on the bottom pecs. The maneuver is pretty straight forward, you sit down, adjust the height to where you are comfortable(usually 90deg from the body), and push your arms forward using the pecs.
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02-17-2007, 08:43 PM
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02-17-2007, 10:02 PM
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I know josh- I meant I should go get a chart. I can visualize it now though- thanks soup nazi. I don't have the equipment anyway :)
I need to either invest in a gym membership or a nice multi- machine thing.
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02-17-2007, 11:11 PM
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I bought that 3 years ago, it was 900 for life, but a friend of mine signed up and only paid 600 a few months ago. :( So yeah....
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02-17-2007, 11:25 PM
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Ohh.. I found this gif of the decline hammer strength.
 http://www.exrx.net/Lists/Directory.html ^ This place has some good info on the machines and names of the muscles.
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02-18-2007, 08:18 AM
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kickass seabass thanks!
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03-15-2007, 06:23 PM
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Update
Flat dumbells - 4 sets total - 10(100lbs), 12(95lbs), 15(90lbs), 20(85lbs) reps. * For each side Incline dumbells - 4 sets total - 10(100lbs), 12(95lbs), 15(90lbs), 20(85lbs) reps. * For each side Decline hammer strength - 4 sets total - 10(145lbs), 12(135lbs), 15(125lbs), 20(115lbs). *For each side Cross cables - 4 sets total - 10(110lbs), 12(100lbs), 15(90lbs), 20(80lbs). *As a total for both arms
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