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WaxyLizard private msg quote post Address this user
im one of those cunts that never really did chest work when i first started the gym.. just smashed my arms lol. SOOOOOO i need a program that will shoot my chest strength up ! anyone know of program that works? I'm currently doing the phat program but my chest is lagging bad !
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dwatson private msg quote post Address this user
Since your starting on chest i use to do this for chest. Then i switched to a chest routine for 4-6 weeks until i plateaued. But i had some buddies doing this and they like. It all comes down to personal preference.


Chest Routine: 4 week


Week 1 (Overall Chest Development):

Exercise Sets Reps
Bench Press Warmup 2-3 15-20
Bench Press 3 6-8*
Incline Bench Press 3 8-10
Incline Dumbbell Flye 3 10-12
Smith Machine Decline Press 3 12-15
Push-Up 3 to failure


Week 2 (Middle Chest Focus):

Exercise Sets Reps
Bench Press Warmup 2-3 15-20
Flat-Bench Dumbbell Press 3 8-10
Bent-Over Cable Crossover 3 6-8*
Dumbbell Pullover 3 8-10
Decline Dumbbell Press 3 10-12*
Push-Up 3 to failure


Week 3 (Upper Chest Focus):

Exercise Sets Reps
Incline Bench Press Warmup 2-3 12-20
Incline Bench Press 3 6-8*
Flat-Bench Dumbbell Press 3 8-10
Low-High Cable Crossover 3 10-12*
Incline Dumbbell Flye 3 15-20
Decline Push-Up 3 to failure


Week 4 (Lower Chest Focus):

Exercise Sets Reps
Decline Bench Press Warmup 2-3 12-20
Decline Bench Press 3 6-8
Upright Cable Crossover 3 8-10*
Bench Press 3 10-12
Dip 3 to failure
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WaxyLizard private msg quote post Address this user
ohh ive been doing chest but its just not getting stronger at the moment.. i want to add like 15kgs to my bench and like 7.5kgs to my db press
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IrishGymSheep private msg quote post Address this user
The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows:

Week 1 (SETSxREPSxWEIGHT)
Mon - 6x6x70%
Wed - 7x5x75%
Fri - 8x4x80%
Sat - 10x3x85%
Week 2
Mon - 6x6x70%+10-20 lbs (bigger increase for bigger lift like squats)
Wed - 7x5x75%+10-20 lbs
Fri - 8x4x80%+10-20 lbs
Sat - 10x3x85%+10-20 lbs
Week 3
Mon - 6x6x70%+15-25 lbs
Wed - 7x5x75%+15-25 lbs
Fri - 8x4x80%+15-25 lbs
Sat - 10x3x85%+15-25 lbs


That will catch up your chest fast on the strength side.
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