|
CHEST TRAINING
Strength Training Routines
| EXERCISE |
SETS |
|
REPS |
| Push-ups |
2 |
|
12 |
| Bench
presses |
3 |
|
6-8 |
| Incline
bench presses |
3 |
|
6-8 |
| Dips |
3 |
|
6-10 |
| Incline
dumbbell flyes |
3 |
|
8 |
| |
| EXERCISE |
SETS |
REPS |
| Push-ups |
2 |
12 |
| Bench
presses |
5 |
10,8,8,6,4 |
| Incline
bench presses |
5 |
10,8,8,6,4 |
| Decline
bench presses |
5 |
10,8,8,8,6 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up. |
Perform
one light warm-up set of 15 reps before the
first main set, except for push-ups. |
| Use good
training form. |
| Rest 2-3
minutes between each set. |
| Stretch
between sets. |
High-Rep Training Routine
| EXERCISE |
SETS |
|
REPS |
| Flat-bench
dumbbell presses |
3 |
|
15 |
| Incline
dumbbell presses |
3 |
|
15 |
| Flat-bench
dumbbell flyes |
3 |
|
15 |
| Cable
crossovers |
3 |
|
15 |
| Machine
presses |
2 |
|
15 |
|
|
TRAINING NOTES
| Before
the workout, begin with a 10 minute warm-up. |
| Use perfect
training form. |
| Rest less
than one minute between each set. |
| Stretch
between sets. |
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