Weightlifting/ Workout

[OrionStang]

I don't see any shoulder work.

Swap chest and leg day if your focus is bench.

New 'bench' day to replace 'chest & tris' day.

Flat bench 5 sets of 5 (find the weight)

Incline barbell press 3 sets of 8

DB flys 3 sets of 8 (alternate flat and incline each week)

Dip machine 3 sets of 8, 6, 4 HEAVY

Tricep Pressdown 2 sets with a weight where you fail around 15 reps

Day 5 can still be a core day, but add direct shoulder work.

Seated barbell overhead press, pyramid until you get used to it 5 sets of 12, 10, 8, 5, 4. Will change to 5x5 like bench when strength comes up.

DB lateral raises 3x10

Bent over DB lateral raises 3x10 for rear delts(can substitute with reverse pec-deck on occasion

On leg day and back day, add another heavy set to squat and dead lift. Try not to go all the way to failure, (if you know you can get 4 do it, but don't try a fifth unless you know for sure you can get it).

[optical]

thank you, new workouts gives me new motivation.

For dips the place i go doesnt have a machine, we just have the regular ol 2 handles 5-6 feet off the ground. And for the weight. i am able to put on a vest that weighs 20 lbs, How would i go about adding more weight.

[OrionStang]

thank you, new workouts gives me new motivation.

For dips the place i go doesnt have a machine, we just have the regular ol 2 handles 5-6 feet off the ground. And for the weight. i am able to put on a vest that weighs 20 lbs, How would i go about adding more weight.

Hold a dumbbell between your ankles.

[blownengine]

What are some workouts to build my upper chest? I'm seeing gains in my lower pecs and on the side but it slopes down fast and becomes nearly flat at the top. Is there anything I can do besides inclined bench and fly?

[optical]

Some pictures to see where i am at.

[OrionStang]

Start your workout with Incline bench and incline fly's. Then do flat bench and finish with cable crossovers from the low setting.

[Trey_Dog650]

i need to go back on my diet lol

i think im 265, was 250 not to long ago

[blownengine]

Start your workout with Incline bench and incline fly's. Then do flat bench and finish with cable crossovers from the low setting.

I will give it a try. Maybe I just need more time. I have been working out and running 4-5 times a week for 4 weeks now and just started to really see results. So maybe I just need to be patient.

[Twostrokeking]

Damn, I want to look like that haha

[blownengine]

Damn, I want to look like that haha

Don't we all. Yea nice work Optical.