Best Beginner's Bodybuilding Program

If you want to maximize chest workouts, start by tossing out the traditional bench press. This barbell exercise is great for general upper body strength, but to isolate the pecs for faster development, there are superior moves. First, it's important to know exactly what you're working. The pectoralis muscles are divided into two sections: The clavicular pectorals, or the area just below the collarbone, and the sternal pectorals, located in the mid and lower chest. You can use high presses and fly patterns to attack the former, and traditional chest exercises like push-ups to tap into the muscle fibers of the latter. For the chest workout of your life.

Workout 1 – Chest 1

1 Bench Press  Sets 5 Reps 5 Tempo 10X0 Rest 60sec
2 Incline bench press  Sets 5 Reps 5 Tempo 10X0 Rest 60sec
3A Incline dumbbell press  Sets 4 Reps 8 Tempo 2010 Rest 20sec
3B Incline dumbbell flye  Sets 4 Reps 10 Tempo 2111 Rest 20sec
3C Press-up  Sets 4 Reps 12 Tempo 2010 Rest 60sec

Workout 2: Total body 1

1 Squat  Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Chin-up  Sets 5 Reps 8 Tempo 2010 Rest 60sec
2A Overhead press  Sets 4 Reps 12 Tempo 2010 Rest 20sec
2B Bent-over row  Sets 4 Reps 12 Tempo 2010 Rest 20sec
2C Good morning  Sets 4 Reps 12 Tempo 2111 Rest 60sec

Workout 3: Chest 2

1 Incline bench press  Sets 3 Reps 12 Tempo 4010 Rest 60sec
2 Bench press  Sets 4 Reps 12 Tempo 4010 Rest 60sec
3A Incline dumbbell press  Sets 3 Reps 12 Tempo 3010 Rest 20sec
3B Incline dumbbell flye  Sets 3 Reps 15 Tempo 2010 Rest 20sec
3C Press-up  Sets 3 Reps 20 Tempo 2111 Rest 60sec

Workout 4: Total body 2

1 Front squat Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Rack pull  Sets 5 Reps 8 Tempo 2111 Rest 60sec
3A Standing dumbbell biceps curl  Sets 4 Reps 12 Tempo 2010 Rest 20sec
3B Triceps extension  Sets 4 Reps 12 Tempo 2111 Rest 20sec
3C Lateral raise  Sets 4 Reps 12 Tempo 2111 Rest 60sec