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Anonymous
Ive been lifting for 9 months now 6"1 180lbs(started off at (165lbs) and not to suck my own cock or nothing ive made some serious gains/strength in that time. Started off benching 100lbs now im doing 10x180, but my chest aint really taking shape or filling out, any ideas on how to fill it out? routines tips etc?
my routine monday and thursday as follows

Monday: warm up 30 pushups then bench press 11,10,9,8,7,6 rep sets then a few military presses then another 30 press ups
Tuesday:cardio
Wednesday: off
Thursday: 5x10 squatzzz, then same bench routine as mondays
Friday:Cardio or off

Pic unrelated, shes just hot
>> Anonymous
well done
try dedicating a whole day to lifting for your pecs; incline, decline, and flat bench presses (dumbbell or bar bell, your choice), cable flies
at least, that's what I do on pec days, along with alternating arm dumbbell presses to work my serratus anteriors
>> Anonymous
Dumbbell flies
>> Anonymous
hypertrophy training - high volume. 4 sets of 12, 6 of 6, 5 of 9, using 70-80% of 1 rep max.
>> Anonymous
>>242399
>>242399
>>242399
>>242399
>>242399

This anon speaks the truth. Great for shaping chesticles.