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inemtsev · 09-26-2006, 02:05 PM

You should vary your reps depending on the weight you are using look at:

My workout for chest day(with your 1 time max):

10x reps with bar as warm up
6x reps with 135lbs (a 45 each side)
5 reps with 155lbs (a 45 and 10 each side)
3 reps X 4 SETS with 165lbs (a 45 and 10 and 5 each side)

Then I would do chest press with dumb-bells: about 5-6 sets

Then incline benchpress: about 5-6 sets

Then I would kill the tricep with some close grip benchpress and pushdowns...

Thats my chest day for ya

As far as definition goes I would recommend doing cardio in between your work out days, stuff like cycling, jogging, swimming (DO THEM REGULARLY)

personally my week consists of:

SUNDAY: OFF
MONDAY: Chest all around, triceps
TUESDAY: 30 minute jogg, biceps
WEDNESDAY: Back, Legs, Shoulders
Thursday: 30 minute jogg, biceps
Friday: Chest all around, triceps
Saturday: OFF

09-26-2006, 02:05 PM	#6 (permalink)
inemtsev Just joined M&S Join Date: Sep 2006 Location: Canada Photos: inemtsev's Gallery Posts: 28 Rep Power: 3	my personal favorite You should vary your reps depending on the weight you are using look at: My workout for chest day(with your 1 time max): 10x reps with bar as warm up 6x reps with 135lbs (a 45 each side) 5 reps with 155lbs (a 45 and 10 each side) 3 reps X 4 SETS with 165lbs (a 45 and 10 and 5 each side) Then I would do chest press with dumb-bells: about 5-6 sets Then incline benchpress: about 5-6 sets Then I would kill the tricep with some close grip benchpress and pushdowns... Thats my chest day for ya As far as definition goes I would recommend doing cardio in between your work out days, stuff like cycling, jogging, swimming (DO THEM REGULARLY) personally my week consists of: SUNDAY: OFF MONDAY: Chest all around, triceps TUESDAY: 30 minute jogg, biceps WEDNESDAY: Back, Legs, Shoulders Thursday: 30 minute jogg, biceps Friday: Chest all around, triceps Saturday: OFF __________________ BW: 145lbs, BP: 245lbs, DL: 295lbs, SQ: 205lbs Last edited by inemtsev; 09-26-2006 at 02:12 PM.