Contents
Exercising Your Chest
The Chest Muscles
Chest Exercises: Form and Safety
Chest Exercises
Chest Workout Routines
Exercising Your Back
The Back Muscles
Back Exercises: Form and Safety
Back Exercises
Back Workout Routines
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Chest Workout Routines
The tables below provide beginner, intermediate, and advanced chest workouts. If you can do one routine without difficulty, either increase reps and/or sets or jump to the next routine level. (For more on constructing weight training routines, see the Quamut guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.com.)
Beginner Chest Routine
Exercise |
Reps |
Sets |
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Pushup |
10–12 |
2–3 |
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Chest press (machine) |
10–12 |
2–3 |
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Dumbbell chest press |
10–12 |
2–3 |
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Fly |
10–12 |
2–3 |
Intermediate Chest Routine
Exercise |
Reps |
Sets |
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Pushup |
15–20 |
2–3 |
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Dumbbell pullover |
10–12 |
2–3 |
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Bench press |
10–12 |
2–3 |
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Assisted dip |
10–15 |
2–3 |
Advanced Chest Routine
Exercise |
Reps |
Sets |
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Pushup (crossed ankles) |
20–30 |
2–3 |
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Bench press |
8–12 |
2–3 |
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Standing cable fly |
10–15 |
2–3 |
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Elevated pushup |
20–30 |
2–3 |
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Dip |
10–15 |
2–3 |
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