Fitness Minutes: (5,443)
133 4/8/13 2:34 P
The gym I have to attend currently because of schooling has limited barbell equipment so I had to modify my routine to suit dumbbells. My routine which also has shoulders and tri's incorporated into it.
Flat DB Bench (both arms) 3x10 Skull Crushers 3x10 Seated DB Shoulder Press 3x10 Incline Alt. DB Bench 3x10 Incline Flys 3x10 Tri Kickbacks 3 x10 Flat Flys 3x10 Lateral and Frontal Raises 3x10 Decline DB Bench 3x10 Dips 3x 20 Flat DB Bench Alt. 3x10 Shoulder Shrugs 3x10
I'm not suggesting that you're at risk, just seems to me, in my case, that my muscles are so tired that they need to heal. I can't imagine trying to do pushups several hours after I work my chest and triceps to muscle failure.
Also a question - you do pushups same day a few hours after your chest workout? To me that sounds dangerous. Mine pecs and tris are generally blasted the night after a good workout. Aren't you afraid of tearing anything?
Similar to mine, but I do cable crossovers instead of flys. Flys to me are a recipe for shoulder trouble.
I also add some interesting work to the flat bench as a last set. One time I'll do 2-3 sets to failure of negative reps at roughly 50% of 1RP - 6 second down and explode up. Next time I'll do maybe 2-3 sets to failure at 60% 1RP. Sometimes I'll work in chains.
Then to really trick the muscles I'll do 2-3 sets per side with a standard barbell and a single 45# plate on one side, then switch it to the other side. No weight on the opposite side. Really makes you incorporate some smaller muscles and your core to keep the bar balanced and to get a meaningful burn on it.
Bench Press (barbell) 5 x 5 (1st set 50%, 2nd set 75%, 3,4 & 5 80% of my 1RM) Flat, Inclined or Declined Dumbbell Press 4 x 12, 10, 8, 6 Flat, Inclined or Declined Dumbbell Press 4 x 12, 10, 8, 6 Flat, Inclined or Declined Dumbbell Flyes 4 x 12, 10, 8, 6 Week A is Flat & Declined DB Press and Inclined Flyes Week B is Declined & Inclined DB Press and Flat Flyes Week C is Inclined & Flat DB Press and Declined Flyes
Then later in the day I'll do several sets of various push-ups to failure.
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