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