Chest Workout

Author Rod Ferris B.A. CPT Fitness Level BeginnerType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
This is a chest workout specifically for a beginner. A beginner should focus on machine and compound exercises.

You shouldn't focus too much on trying to do too many exercises for the chest when you just start out. You need to develop your motor control and neuromuscular adaptation will occur.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Chest
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 12
Notes:Focus on breathing out on the exertion and in on the negative.
Push Up Exercise Picture 2. Push Up
Sets: 3Reps: 12
Notes:Keep your form.
Day 2 - Chest
Incline Dumbbell Press Exercise Picture 1. Incline Dumbbell Press
Sets: 3Reps: 12
Notes:Complete 1-3 sets. This will be an introduction to dumbbells for the chest muscle. Start light and work your way up.
Smith Machine Incline Press Exercise Picture 2. Smith Machine Incline Press
Sets: 3Reps: 12
Notes:You may need a spotter for this exercise but it will introduce you to a different angle on your chest muscle.
Day 3 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Notes:Try light weights and make sure to get between 12-15 reps.
Ball Incline Dumbbell Press Exercise Picture 2. Ball Incline Dumbbell Press
Sets: 3Reps: 12
Notes:Try this exercise once a week, it will help you work towards getting on the ball. This is an advanced exercise.

With this log you will be able to print off as many sheets as required to track this workout.

Chest Basics

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