Went back to the gym in August because I'm trying to delay the bitch tits by a few years.
Would interested in workout routines. I'm trying to incorporate as many compound exercises as possible i.e. deadlifts, squats etc. but do end up sometimes going with what I know which means focussing on a muscle group at a time i.e. biceps, shoulders, chest etc.
Inclined bench press is the best exercise for this problem along with the rest of the usual chest exercises. Whatever you do don't over do it.
If you do chest on Monday (for example) make sure that you do it again within 72 hours, it's like that with anybody part. Within 72 hours re doing something brings good results (and it's an essential for muscle growth) but don't do more than two times.
You can follow this pattern if you want to..
EXERCISE GROUPINGS
1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.) Exercises: Any bench press or chest fly; dips
2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally
Exercises: Any bent-over or seated row; dumbbell or machine reverse flys
3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso
Exercises: Any type of shoulder press; lateral or front raise; upright row
4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso
Exercises: Any pullup, pulldown, or pullover
5. Quad-dominants: Exercises in which your quadriceps are the primary mover
Exercises: Any squat, lunge, or leg extension
6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers
Exercises: Any type of deadlift or leg curl
To create an effective training split, divide your workout into two upper-body sessions and two lower-body sessions per week.
There is a lot more in the website but these are the main details in it...
Full article is here.
http://www.mensfitness.com/training/body-part-training-dead