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Old Jun 23, 2006 | 10:16 AM
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Kieron
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Personally I prefer the pushing movements as apposed to the streching ones. I think you are concentrating (or doing more) on the peck deck and flys and I dont rate these as good muscle building exercises. I find them better for getting ripped.

Therefore I would be utilising your new bunch as much as possible. My routing is something like this for chest:

2-3 sets of 12-15 reps on 30kgs
2 set of 10 reps on 60kgs

This is to warm up. Some may say its too much warming up but I need to stretch and feel ready.

2 sets of 6-8 reps on 140/150kgs (depending on how I'm feeling)
1 set of 6-8 reps on 120Kgs
1 set of 10 good reps on 100Kgs

Then on to incline. Generally I hit flat bench first but do rotate on occation.

3-4 sets of 8-10 reps on 100Kgs
2 sets of 8-10 reps on 80Kgs

Then if I feel like it I may do some flys.

I'm sure others will have a different or better idea of how to imporve but I just find the heavy lifting better. Trouble is you will have to train chest at home and you wont have anyone to spot you. Could always try some drop sets if you don't feel you've hit the chest hard enough without a spot?
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