Hi all, im currently training purely for Hypertrophy. the following is my workout purely for my chest:
 
Tuesday:
3 x 8-10 Norm Bench
3 x 8-10 Incline Bench
3x 8-10 Norm DB
3 x 8-10 Incline DB
3 x 10 Norm Fly's
 
Then later in the week say Thursday/Friday I would do (All 3 x 8-10):
Decline Bench, Decline DB, and Incline & Decline Fly's & Pec Dec. I think I will have covered most of my chest in the excercises...but my questions are:
 
On the Tuesday workout am I doing too much? As in im not benching as much as I know I can on the DB, because im already fatigued, would I be better off leaving it to another day? Or will doing the DB whilst fatigued still result in gains?
 
And secondly, is doing all the above sets on my chest just once a week enough? I hear people doing their chest 2 or 3 times a week? With fitting in my lower body, shoulders etc, and some cardio, I just wont have the time! But im worried just once a week isnt enough? I know a lot of its down to prefference and somatype etc, but I wanted some opinions please :)
 
Thanks
Gareth

What is your whole routine?

In general I think that would be too much for most. Obviously we can all take different loads and volumes depending on intensity and recovery protocols. But on the whole I would consider that OTT for many.
 
Most people who train a lift or bodypart multiple times don't do too much each time, they may rotate between max loads and lighter loads etc.
 
For hypertrophy I think it's too much tho. More is not always better

Thanks both, my full schedule is at work, I will be able to post it tomorrow night.
 
DV - would you suggest doing the DB on another night then perhaps? And would you both suggest that one full workout on the cheat a week is enough?

Most people you see probbaly wouldn't train more frequently than once every 7 days, some might stretch it to a 6 or 5 day rotation. Bear in mind that you are working similar muscles as with delts and triceps so over the week they never get any time to rest with your current schedule, and resting is when they grow.

Workout albeit in a crude format!
 
Monday
 
Norm Bench Press 3 x 10 (Alternate with Incline to start)
Incline Bench Press 3 x 10
Dead Lift 3 x 10
Norm Fly’s 3 x 10 (Alternate each week Norm / Incline / Decline)
DB Bench Press 3 x 10 (Norm / Decline / Incline - Alternate with Gym Workout 1 – Do 2 a week)
Skull Crushers 3 x 10
8 Minute Abs
 
 
Tuesday
 
21’s Easy Bar 3 x 10
Curls 3 x 10
Concentrated Curls 3 x 10
Cheat Set 3 x 10
Shrugs
 
Wednesday
 

OFF

 
JOG?
8 Minute Abs
 
Thursday
 
Gym Workout 1
 

Decline Bench Press 3 x 10

Chest Cable

DB Bench Press (Norm / Decline / Incline - Alternate with Mondays Session – Do 2 a week)
Pec Dec
Reverse Pec Dec
Upright Row
Dumbell Front Raise
Dumbell Lat Raise
 
Friday
 
OFF
 
JOG?
8 Minute Abs
 
 
Sat / Sunday
Gym Workout 2
 
Shoulder Press / Military Press
Lat Pull Down
Triceps Bench Press 3 x 10
Seated Rows
Lying down behind head raise
Squats
Hamstring Curls
Calf Raises
Triceps / Arm Dual on Resistance Machines (Try and do 3 x Each)
 

 
My opinion is you are doing FAR too much.
 
Did you devise this routine yourself or did someone suggest it for you?
 
I'd suggest going back to basics and doing either a full body routine or a push/pull/legs based on compounds, there's loads on the "Bodybuilding Routines" forum to read up on and see what suits you best.

That routine is not very good at all mate. Far too much chest and bicep, not enough balance, too much volume on small muscles that you THINK are the important ones.
 
It's all over the place.
 
Chest once a week is better for most. Growth occurs when resting and is stimulated by a combination of training, diet and the subsequence hormone release.
 
You are niether stimulating good hormone release or gicing you muscles enough time to recover.  At the risk of offending you, you need to stop flexing your bi's and pecs in the mirror and start looking at a more balanced programme.
 
Get yourself a decent three day split and make sure you're hitting the back and legs at least as much as the mirrior muscles.  On the positive side, you are getting some decent compounds in there, they're just dwarfed by the chest fest!!!
 
As for growth, look at it like this, one really good session on a muscle group a week followed by good rest and diet will be far far better than 2 or even 3 sessions on that group. That's why it's always (or nearly always) better to train triceps after chest and biceps after back.
 
 

Go on what bollard said, there are some good exercise choices in there but the whole balance of it isn't too good

Guys thanks for the feedback:
I have come up with a revised workout...obviously its still not the finished article - But what do you think?
 
I think one of the main issues that I have had, is I thought you needed to do Decline / Incline / Flat on the chest, as they were working different parts! So now I know that they all work just the Pec...I can reduced the Chest Fest! And start to do things properly.
 
Chest - Monday
Incline Bench Press 3 x 10
Dead Lifts 3 x 10
DB Incline Fly’s 3 x 10
Shrugs
DB Incline Chest Press 3 x 10
 
Arms - Tuesday
Arms 21’s (Easy Bar – DB)
Tricep Bench Press 3 x 10kg
Set of 3 x 10 Curls
3 x 10 Concentrated Curls (Light Weight)
3 x 10 Cheat Set
Skull Crushers
 
Gym Workout 1 - Thursday
Norm Bench Press 3 x 10
Upright Row
Norm Fly’s 3 x 10
DB Lat Raise
Norm DB Chest Press 3 x 10
Pec Dec / Reverse Pec Dec (Superset)
 
Gym Workout 2 - Saturday
Shoulder Press / Military Press every other week.
Lat Pull Down
Seated Row
Squats
DB Front Raise
Hamstring Curls
Calf Raises

 
Stilll FAR too much, re-read Bollards post and cut it down as per his advice, if you don't understand the post fully ask more questions.

Why deadlifts in the middle of a chest workout?

I think...I have been doing things terribly wrong for about 4 years...and have just realised!!!
 
I think I like the sound of 3 days split. Would the following work?
 
Obviously id cut down on the above agenda I posted as like you said far too much....how many excercises should I be looking at on each of the main groups i.e. back / chest / shoulders / legs? 3?
 
Monday Chest / Biceps
Day Off
Wednesday Legs / Shoulder / Tri-ceps
Day Off
Friday Back / Abs
 
Or am I still a long way off? or would there be a better way of organising the above?
 
Thanks for all the advice ;)

Just do the routine bollard posted there. The way the muscles are grouped together in the push pull legs routine is not an accident, it is very deliberate. So attempting to group muscles differently like legs and shoulders etc, like you're doing in your last post, defeats the purpose of the routine. That's all you need to know at the moment but the reasons why will become clear the more you research and educate yourself.

Thanks for the advice, its just the first workout of the week I do at home, so im limited by the machines etc...I can do bench and bicep work tho? Is this not a good stable workout? I like the above PUSH / PULL one, but this would be easier for me to do with equipment etc
 

Day 1 Chest + Biceps

 
Flat Bench 3 x 8-10
Incline DB Press 3 x 8-10
Incline DB Fly’s 3 x 8-10
 
Bicep Work
 

DAY OFF

 
Day 2 Back + Triceps
 
Shrugs
Lat Pull Downs
Pull Ups
 

Triceps Work

 

DAY OFF

 

Day 3 Shoulder + Legs

 
Military Press
Lat Raises
DB Shoulder Press
 
Squats
Calf Raises
Hamstring Curls

Youre not listening :)

I know I was asking for that, its just like I said its difficult to do it like above as I have to do one of the 3 days at home, I have read that the 3 day split can be
 
Chest / Bicep
Back / Tricep
Shoulder / Legs
 
Is this wrong? I know the PULL / PUSH / LEGS is ideal, but to be honest that's doing shoulders and chest on the same day, I think that would kill me. I know I must be annoying, but this is all very new to me!

Okay just had a quick look at your journal, I am impressed.
 
Okay I see you started with Push Pull, and legs + Shoulders. could you give me a plan on push pull. I would like a challenging one, I am committed. Only thing I cant do is leg extensions as I had ACL surgery a year ago. I would like to see your advice and compare it with the above.
 
Thanks...
'It even had a watermark'