Someone asked me in a PM to post a sample of the workout that I do during my cutting cycles - normally I do not share this type of information for obvious reasons, however I will share ONE of my routines just as a sample for all of you.


Cutting Cycle -

Tuesday (Chest)


Incline Dumbbell Press - 5 sets - 70,80,90,100,110 lbs (each dumbbell) for 20,15,12,10,8 reps (no more than 30 seconds rest between sets)
Incline Bench Press - 4 sets - 135,185,225,275 lbs for 15,12,10,8 reps (no more than 60 seconds rest between sets)
Incline Dumbbell Flies - 4 sets - 35,40,45,50 lbs (each dumbbell) with SLOW restricted form for 20,15,12,10 reps (no more than 45 seconds rest between sets)
Pec Deck Flies - 4 sets - 100,125,150,175 lbs for 15,12,10,8 reps (immediately followed up each set with below exercise as superset)
[SUPERSET WITH]
Flat Bench Dumbbell Flies - 4 sets - 30,40,50,60 lbs for 12,12,10,10 reps (with zero rest after doing sets of pec deck flies)
Weighted and Angled Dips (chin-to-chest) - 3 sets - Bodyweight, BW +45, BW +90 for 20,15,12 (with no more than 60 seconds rest between sets)
Dumbbell Pullovers (with shoulders horizontal on flat bench) - 3 sets - 80,90,100 lbs for 15,12,10 reps (with no more than 30 seconds rest between sets)
Wide Grip Plate Loaded Chest Press - 4 sets - 270,180,130,90 lbs for 8,10,12,15 reps (with no more than 60 seconds rest between sets)
Board Chest Press - 3 sets - 280,200,140 lbs for 10,8,6 reps (with no more than 45 seconds rest between sets)
Low Cable Flies - 3 sets - 70,50,30 lbs for failure,failure,failure reps (with no rest between sets - this is a full 3 set breakdown)
Standing Low Dumbbell Raises - 3 sets 10,15,20 lbs for failure,failure,failure reps (with 10 seconds rest between sets)

That is a typical 40 set chest workout for me during cutting cycle.

I also take plenty of BCAA's during my workout....I recently have been trying "Purple Wrath" by Controlled Labs - Not exactly thrilled with the price (I have sample packets) - but its much more convenient and tasty than capsules or chalky powder. Tastes like grape soda without the carbonation - not half bad.

Anyway, I also stretch and flex between each set - and I eat within 20 minutes of finishing my workout (generally a shake first and a meal an hour later).

Best way to increase my bench press??

I currently do 160x5

I wanna hit 225 and reps it out

like football player

Best option is for you to do the following:


Reptition - work chest (especially bench press) twice a week - say Monday and Friday.

Do a routine like this

Bench Press - 6 sets - ascending from low weight to high weight (high reps to low reps). - ultimately you want to finish your 6th set doing literally your max weight for 1 single rep (get a spotter for this).

Negative Bench Presses with Smith Machine 4 sets - Add 25-50% more weight than you can lift on the smith machine. Have a spotter help you up with each rep, forcing it up with all of your might for each rep.

Lockouts - 4 sets - Put about 25-50% more weight on a bench than you can lift for 1 single rep. You will then lower the weight only about 2-3 inches and put it back up *locking your elbows* - do this for 10-15 reps WITH A SPOTTER!!!

Incline Presses - 6 sets - ascending from low weight to high weight (high reps to low reps). - ultimately you want to finish your 6th set doing literally your max weight for 1 single rep (get a spotter for this).

Decline Presses - 6 sets - ascending from low weight to high weight (high reps to low reps). - ultimately you want to finish your 6th set doing literally your max weight for 1 single rep (get a spotter for this).


Do this routine twice a week, make sure you are getting enough protein (at least 1g / lb of bodyweight) in addition take creatine and multivitamins.

I recommend eating as much red meat as you can as your main source of protein - chicken and other white meats secondarily.

Eat tons of complex carbs as well. Avoid simple sugars - except when you finish a workout, consume about 20g sugar (preferably from fruit) to spike insulin, then eat protein or take a shake.

Awesome, gives me an idea how to shape better the work out that you told me

40 sets...

Isn't that a bit too much?

I think 26 sets of chest for a newb? (dunno if he is but) twice a week sounds alot as well

When someone wants to increase a specific lift - there are certain measures to take.

He asked me how to increase his Bench Press and I provided him with an answer.


There are many types of Weight Lifters

1. Bodybuilders (train for the look - ex: Jay Cutler)
2. Power lifters (train for being able to achieve particular lifts - ex: Scott Mendelson)
3. Strong Men (train for being able to compete in strongman competitions and overall pure strength - ex: Mariusz Pudjianowski)
4. Fitness/Model (train for overall health and well being or for a particular role in the media - ex: Gerard Butler)
5. Monster (train for strength, size, endurance, and freakishness - uses steroids frequently - ex: Greg Valentino)



I provided "HeroesGym" with a good workout for which he can indeed raise his bench press considerably.


That workout is not for people who want to develop all lifts equally....just for people interested in mastering ONE single lift.

Not for Veteran and Professional bodybuilders and power lifters. 40 sets tends to be on the low side compared to the top 5% echelon...

a good example is Jay Cutlers 3 hour workout which can encompass nearly 80 sets with very little rest.

i run a vent server for h&f and alot of ppl want u to come on and chat with us, lmk if u want the info.

I hardly have the time to answer PM's let alone chat in a ventrilo server - however if I get the chance I may be able to come on for a short while. PM me any details.