Tweetgo through my log man, i have tons of chest sessions both primary and secondary days. you should be able to get some pretty good ideas on what i do.

TweetAight i can do that!

TweetHeres what I found: I do need to start doing dips again but not weighted. Ill see if my elbows can handle it.

Chest Workout from GUNS01

10 min treadmill warmup

rumble roller work

machine press 70x8 90x8 110x8 130x8 150x8 170x8 190x8 210x8 240x8(20) last set had 20 forced reps after the original 8 reps which was straight up stupid

reverse banded incline press 225x8 255x8 275x8 295x6+2 315x4+2ds 225x5 (gusto smoked me on these today)

flat db press 75x8 85x8 90x8 4 bottom end partials after each set

assist dips ss x10/3ss

wide grip pushups ss x18 ss x14 ss x9


Chest/Delts

10 min treadmill warmup

rumble roller work and flossing(testing this out pre for a little bit)

flat db press 25x4 40x4 55x4(feeders) 70x8 85x8 100x8 115x8 120x8ds 70x8

sm incline press 135x4 185x6 225x6 275x6 (felt really light today)

hs decline press 70x8 90x8 135x8 135x8

machine flyes 135x10(10) 150x10(10)

Tweetsm incline press 135x4 185x6 225x6 275x6 (felt really light today) Is that regular smith incline?

hs decline press 70x8 90x8 135x8 135x8 What does HS mean here?

machine flyes 135x10(10) 150x10(10)

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Originally Posted by hicktown

sm incline press 135x4 185x6 225x6 275x6 (felt really light today) Is that regular smith incline?

hs decline press 70x8 90x8 135x8 135x8 What does HS mean here?

machine flyes 135x10(10) 150x10(10)

yes regular smith machine. i use the smith more often than not so i can focus more on squeezing and moving the weight more effectively. i have a shoulder that is pretty much gone so i can only stablize on one side.

hs is for hammer strength machines. (most dont realize it but by utilizing decline movements in their setups it allows the chest to be lifted up and that makes the upper chest look much larger and more pronounced

TweetOk so youre saying that hitting lower chest helps bring out the upper chest? Ive recently been doing this machine lately and really focusing on the contraction and squeeze:

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Originally Posted by hicktown

Ok so youre saying that hitting lower chest helps bring out the upper chest? Ive recently been doing this machine lately and really focusing on the contraction and squeeze:

yessir you are correct. you only come back to a 45 degree angle at the bottom though, so it doesnt mess up your shoulders. great machine for tearing the chest up though

TweetYea man im ready for my next chest day! What do you recommend for mass, high volume or low volume? What rep range?

I have to say that i feel the best with a crazy pump which usually sets in around 15+ reps. I feel like im still building muscle but im not going as heavy as i could. Is that ok?

Tweeti try to vary it with each movement. if you want to get stupid and pump as much blood in as you can. do the inclines first and just do the sets of 6 till you cant get 6 any more. then jump on the hs decline and start with a 25 and do 8-10 jump up and throw another 25 on and do another 8-10. keep doing that until you cant do 8-10 anymore. then take a min or two to recover and do another 3 sets with that weight with the last one being a drop set of max effort reps. that means do as many reps as possible until you cant go anymore then drop the weight and repeat till the end. then just do 12-15 reps on the machine flyes and you should be toast

Originally Posted by hicktown

Yea man im ready for my next chest day! What do you recommend for mass, high volume or low volume? What rep range?

I have to say that i feel the best with a crazy pump which usually sets in around 15+ reps. I feel like im still building muscle but im not going as heavy as i could. Is that ok?

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Originally Posted by guns01

hs is for hammer strength machines. (most dont realize it but by utilizing decline movements in their setups it allows the chest to be lifted up and that makes the upper chest look much larger and more pronounced

Good info, thanks brotha. I'm definitely going to be incorporating more decline work in my chest workout.

TweetAhhhh yea, that sounds like its gonna destroy me! I cant wait. Ill report back with my results this week!

Thanks Guns!

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Originally Posted by hicktown

Ahhhh yea, that sounds like its gonna destroy me! I cant wait. Ill report back with my results this week!

Thanks Guns!

YOU CAN DO IT!

TweetLove decline bench! I find I get the best full pec contraction using decline with db