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MyFitnessPal Community

6ft 2in. 180lbs. Down 20lbs this cut

broghansmith

Replies

tomorrowistoday0000

Amazing results!

Congratulations!

sardelsa

Congratulations you look fantastic! I have to say your chest development is off the charts. What does your programming look like?

momofamadhouse

my goodness. Great work!

broghansmith

sardelsa wrote: »

Congratulations you look fantastic! I have to say your chest development is off the charts. What does your programming look like?

thanks. I tend to hit chest twice a week. Start with dumbbell bench, chest flys dips and an incline press. Repeat that again later in week with barbell bench instead of dumbbell

broghansmith

4sets of 12

jdscrubs32

broghansmith wrote: »

sardelsa wrote: »

Congratulations you look fantastic! I have to say your chest development is off the charts. What does your programming look like?

thanks. I tend to hit chest twice a week. Start with dumbbell bench, chest flys dips and an incline press. Repeat that again later in week with barbell bench instead of dumbbell

You have the kind of chest that I want @broghansmith without sounding gay or anything. When I get a new program soon, I will include this twice a week, once a week with barbell and the other with dumbbell.

broghansmith

Thanks! Yeah weak point training is something i have implemented for a few years now. Make sure you are hitting areas you want to improve twice a week (at least). Lots of volume, time under tension and proper implemented progressive overload.

Penthesilea514

Congratulations- your hard work is paying off!

jdscrubs32

broghansmith wrote: »

Thanks! Yeah weak point training is something i have implemented for a few years now. Make sure you are hitting areas you want to improve twice a week (at least). Lots of volume, time under tension and proper implemented progressive overload.

Thanks. Do you do similar for the back? As someone once said to me, you dont want to end up like a Gorilla, all front loaded with a massive chest and not much going on in the back department.

broghansmith

Yep back hit twice a week too. Once with arms at the start of the week and then again with chest at the end of the week. Same training style implemented. Lots of heavy rows, pulls and reverse flys. Only thing i don't train twice a week is shoulders and legs as i see results very easily in these muscle groups. Everything else is twice in about 5/6 sessions.

jdscrubs32

broghansmith wrote: »

Yep back hit twice a week too. Once with arms at the start of the week and then again with chest at the end of the week. Same training style implemented. Lots of heavy rows, pulls and reverse flys. Only thing i don't train twice a week is shoulders and legs as i see results very easily in these muscle groups. Everything else is twice in about 5/6 sessions.

Sounds like you have it all covered. I'll get my programmer to work up a similar type of program to that.

matt151200

broghansmith wrote: »

Do u not have a before and after pic together mate? So u started at 200lbs right?

mrdavidvc

How often do you work on your abs?

broghansmith

2 times a week