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Joe Meeko's Mr.America Chest Routine

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Joe Meeko

Warm-up: 
A few warm-up sets of light flyes 10 pound dumbbells

Incline Barbell Press (30 degree angle):
45 pounds (Bar only) 25 reps
135 pounds 25 reps
185 pounds until muscle failure
225 pounds until muscle failure
275 pounds until muscle failure
315 pounds until muscle failure

Incline Dumbbell Presses 8 to 12 sets: (go lighter after each set)
130 pound dumbbells until muscle failure

Dumbbell flat flyes:
30 pound dumbbells for 25 reps
40 until muscle failure
50 until muscle failure
60 until muscle failure

Parallel Bars Dips:
Bodyweight 25 reps
add 25 pounds until muscle failure
50 pounds until muscle failure
75 pounds until muscle failure
100 pounds until muscle failure

Pull-overs:
95 pound dumbbell 3 to 4 sets 15-20 reps

*About eight weeks before a competition I do Cable cross overs and natilus Pec Deck to help striate the chest.

Joe Meeko flexing at the beach

Color photo of Joe Meeko at the beach hitting a pose

Joe Meeko on MD cover

Joe Meeko

Joe Meeko on MD cover again

 

Sources: 

Gruskin, Bob. "Chest Training with Joe" Mr. America" Meeko." Muscle & Builder 1985: 31-34.

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