Chest Routines

Chest routines are a vital part of any man's exercise and weightlifting efforts.

Having a chiseled, well-shaped chest is something that gives every man a superhero look.

The chest is something that is one of the first things noticed on a man's physique and it's well worth to devote sufficient time and effort at the gym to get a good looking chest.

By good looking we mean having a nicely shaped chest with enough muscle thickness.

Below we have put together a few chest routines that are proven to work if they are followed faithfully.

The first routine is for building bulk and the second one is for creating definition on your chest. Depending on where you are at right now (do you already have some bulk and need to shape and define or do you need to start from scratch and build bulk first?) you will chose which one you need to follow.

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>>Click here if you would like to download and see the following chest routines in printable format (.PDF file format)

Bulk-Up Routine

Chest Routines - Bulking-up (Mass Building) Phase

Weeks 1-4
Sets
Reps
Incline dumbbell bench press
3
6 to 8
Close-grip bench press
3
6 to 8
Decline dumbbell bench press
3
8
Dumbbell pullover
4
8
Weeks 5-8
Sets
Reps
Barbell Bench Press
3
6 to 8
Incline barbell bench press
3
6 to 8
Chest dips
3
10
Dumbbell Flyes
4
8

Exercise Notes

  • This routine should be performed 2 times per week with at least 48 hours of rest before you repeat the routine. We suggest doing it on Mondays and Thursdays. The first 4 weeks you will be doing one set of chest routines and the second month you will change things up and do a different set. This helps maximize growth and avoids hitting a plateau. If you want you can extend this routine for another 2 weeks by adding one week to each stage. For example, do the first set for 5 weeks and the second set for another 5 weeks.
  • Go as heavy as you can with the amount of weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 8 reps of a given exercise and you can do 10 or even 12 - that means you are not going heavy enough. Similarly, if you can only do 4 reps but you need to do 8 then you are going too heavy with the weights and need to lighten your weight load.
  • As with any bulking-up phase make sure you eat well and take your supplements - ie. whey protein shakes before and after your workouts. Furthermore, talking ZMA and a multivitamin pill daily would also be advisable as it would aid in your muscle recovery and help boost your testosterone levels.
  • Make sure you have the right equipment for the workouts - a good pair of gloves that will protect your hands.



Muscle Definition Routine

Chest Routines - Muscle Definition (Cutting-Up) Phase

Weeks 1-4
Sets
Reps
Smith machine bench press
5
12 to 14
Pec deck
4
12 to 14
Cable crossovers (upper chest)
4
14
Bench push-ups
4
14
Weeks 5-8
Sets
Reps
Superset #1
Incline smith machine press
4
14
superset with...
Cable crossovers (bent-over)
4
14
Superset #2
Close-grip chest press
4
12
superset with...
Dumbbell (floor) chest press
4
12
Finish with...
Pec deck
3
16


Exercise Notes

  • This routine should be performed 2 times per week with at least 72 hours of rest before you repeat the routine. We suggest doing it on Mondays and Thursdays or Tuesdays and Saturdays. As with the bulk-up routine, with this program the first 4 weeks you will be doing one set of chest routines and the second month you will change things up and do a different set. If you want you can extend this routine for another 2 weeks by adding one week to each stage. For example, do the first set for 5 weeks and the second set for another 5 weeks.
  • Before starting the weightlifting routine warm-up for 10 to 15 minutes on a treadmill or stationary bike to get your heart rate up and ready for the chest routine workout.
  • Go as heavy as you can with the amount of weight providing that you stay in the designated repetition range. In other words, if you are supposed to do, for example, 12 reps of a given exercise and you can do 14 or even 16 - that means you are not going heavy enough. Similarly, if you can only do 8 reps but you need to do 14 then you are going too heavy with the weights and need to lighten your weight load.
  • Weeks 5 to 8 you will be doing supersets. A superset means you do two sets of two different exercises consecutively without break in between sets. You repeat this cycle until you do the designated total number or sets. For example, let's say you have to do flat bench press and dumbbell flys in a superset - thus, you do one set of the flat bench press and when you're done you pick up your dumbbells and do one set of dumbbell flyes - then you rest. This is a superset! Therefore, you will keep doing this until you go through the entire number of sets outlined in your routine.
  • Make sure you adjust your diet and take your supplements - ie. whey protein shakes before and after your workouts. By adjusting your diet we mean lowering the ratio of carbs to protein. You will need a 60/40 split (60% carbs 40% protein) to get a good fat-burning effect which will strip fat from your entire body not just your chest area. With this workout we strongly recommend ZMA and Animal Pack multivitamin. Supersets are demanding on your body and you need the best supplements you can get to help your body recover. This is where there is no substitute for Animal Pack
  • Make sure you have the right equipment for the workouts - a good pair of gloves that will protect your hands.






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