workingout..
 

HOw do i get a flat chest...?
Jay jump in at any moment... :)

ok i am not relaly looking to get big at all but i started going to the gym again and lost a few pounds..( i am also eating right again) i jog and do cardio and stomach every other day. i also lift, here is the problem, my arms are not getting bigger like i want them too, but my chest is getting bigger not liek i want it to..!

i just want to flatten out my chest not get muscular man boobies....
i know you gym bums here know what needs to be done.. to make my arms bigger and chest not.

thanks

Chicks dig muscular man boobies.... dont be a gay bird-chested man. thats my advice to you...

Well you can start by saying thanks to god for the shape of your chest. Other then that, theres not much you can do.

Genetics my friend. We all would like that armor-plated Arnold style chest but it might not be in the cards.

My advice to you.

Focus on incline movements. Incline movements should be your cornerstone of your chest routine.

Incline Dumbbell presses, incline barbell, incline hammer strength machines

MY chest workout is as follows:

Incline DB's
50x15 WU
50x15 WU
100 x 12
110 x 10
125 x 8

Isolateral Wide Chest Machine (Hammer Strength)
2 plates on each side x 12
3 plates on each side x 10
4 plates on each side x 7-8

Bicep Exercise

Bicep Exercise

Decline Bench (i am very tired by this point)
225 x 10
275 x 6-7

Bicep Exercise

Cable Crossovers
15-12-10

so incline is the key.. gotcha!

Flat movements need incorporation too but incline i feel should be the cornerstone.

Stay away from flat bench. Unless you have an ego issue and like destroying your rotator cuffs there is no need.

Flat DB's are ok to use too.

so no flat just incline incline and more incline and a bit of decline.. what about butterflys are they cool?

Here...this is your chest workout. Don't argue.

Incline DB's
Warm Up Set
Warm Up Set
Set of 12
Set of 10
Set of 8

Flat Hammer Strength Machine (pick one)
Set of 10
Set of 8
Set of 6

Decline BB
Set of 10
Set of 8
Set of 6 (if you not too tired by this point)

Incline DB Flyes (nice and slow)
Set of 15
Set of 12
Set of 10

Split that with either tris or bi's. I prefer you split it with tris. I split my chest with bi's because i have a special purpose.

cool cool i stillhave the other work out plan you made for me..
it worked wonders for my legs

noted!

Thanks

Hey Jay, don't take this the wrong way, but IMO, for the class you'll be competing in, you should intensify this w/o. Go heavier with a few less reps, and toss declines out the window, they're crap. Just a waste of time and energy...weighted dips and peck deck with the seat all the way up for lower chest. Also, not sure how you're doing incline DB's but the best way to hit em up and go heavy is to have someone hand them up to your lap...lot of energy gets wasted just moving around 130+ DB. Heres what I used to hit:
Incline DB - Mass movement
Flat DB - Mass movement
Weighted Dips - Shaping exercise
Cable Crossovers - Shaping exercise
Peck Deck - Shaping exercise

Again, not saying this is what you have to do...just some ideas.

Yo cakes...should I be doing flys? Or just stick with the regular bench?

Both, its two different movements. Peck Deck is a fly movement.

Ok, I meant the dumbbell press one. sorry.

Peck deck is out of the question. I had a bankhardt repair on my left shoulder. 4 screws and metal wire in there. My trainer said don't even go near the pec deck. Peck deck is notorious for destroying shoulders.

Dips are incorporated on Delt/Tri day. Tri's are isolated from chest and bi's are thrown in with chest because they need work. Don't want them burnt out on back day.

I throw Decline in there because i lack the under cut on my chest, however i think i am going to sub that with flat bench soon per advice of my trainer

The problem is my shoulder, i have to baby it. Its the weakest link in my entire body and if it goes again there may be no fixing it this time.

The reason the reps are up on those exercises is chest/bi is a moderate carb day. He wants me to avoide injury being that my energy will be low.

now you tell me this ..lol
i have two dislocated shoulders and baby my shouders as well but everytime i do the stupid peck deck machine my shoulders are killing me.. now i know why ...
i will stay away from that machine
i am learning things on here.. and maybe illstop killing my shoulders from now on...

i really wish i had a normal workout partner.. instead of my stupid friend that only does arms and chest... (i made him do back and shoudlers withme and he was in pain for about a week crying and bitching to me..)