here is my chest workout: Odd Weeks (1,3,5,7...etc)
Flat bench (wide grip) 3x8 185 lbs
Incline Dumbbell 3x8 65lbs dumbbell
Fly Machine 3x 8 8 10 150 160 170lbs
Butterfly machine 3x 8 8 10 120 130 140lbs
Incline bench machine 3x10 185lbs
Flat bench machine 3x10 205lbs
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Even weeks (2,4,6,8...etc)
Incline bench 3x8 150, 155. 165
Flat dumbbells 3x8 70lbs
Fly machine 3x10 same as above
Butterfly machine 3x8 same as above
Pushups 2x25
my 1 RM on flat bench is 215 right now... i like the fly machine because i can really control the weight and get a nice squeeze of my chest on each rep... i usually workout alone without a spot so its harder to really push myself... hopefully in a couple weeks a freind that has been coming with me every other day will be joining then i can really push myself with heavy sets
thanks all for the info.... its definately helpful and i will adjust my workout to accomodate decline press
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