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Meet Your Next Program

Perform the two workouts in two successive phases of 6-8 weeks. My recommendation is to include the workout as part of one of two splits that I’ve found to be particularly successful for beginners:

Split 1

  • Day 1: Upper body
  • Day 2: Legs/lower body

2-best-beginners-chest-workouts-for-mass-2b

Split 2

  • Day 1: Legs
  • Day 2: Pulling muscles (back, biceps)
  • Day 3: Pushing muscles (chest, shoulders triceps)

Both of these approaches allows you to increase the amount of work you do for each muscle group while giving each more time to recover. You’ll repeat each workout about once every three days instead of three times a week. Now for the workouts!

Beginner’s Chest-Mass Workout 1
Follow for 6-8 weeks:

1. Barbell Bench Press

4 sets of 12, 8, 8, 8 reps

2. Moderate-incline dumbbell press

4 sets of 12, 8-10, 8-10, 8-10 reps

Note: Set an adjustable bench at an angle halfway between that of a fixed incline bench and a flat bench.

3. Machine fly

3 sets of 10-12 reps

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