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Beginner’s Chest-Mass Workout 2
Follow for 6-8 weeks:

1. Barbell Incline Press

4 sets of 12, 8, 8, 8 reps

2. Decline Barbell Press

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

3. Flat-bench machine press

3 sets of 10-12 reps

Flat-bench machine press

Notes:
  • Start out light until you have the form down perfectly, then start using more challenging weights.
  • The sets listed are all working sets. Perform as many warm-up sets as you need, but never take them anywhere near muscle failure.
  • After warm-ups, choose a weight that allows you to approach muscle failure by the target rep listed. Adjust the weight on follow-up sets if necessary.
  • The rep sequence for each exercise follows a pyramid scheme; increase the weight and decrease the reps on successive sets.
  • Only the heaviest sets should be taken close to muscle failure, which are normally your last 2-3 sets.
  • Rest 60-120 seconds between sets and exercises, going longer when using multijoint exercises.

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