Advanced Bodybuilding Chest Workout

7/28/2019 Advanced Bodybuilding Chest Workout

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Advanced Bodybuilding Chest Workout

At this level you will use periodization to get the best results in terms of musclemass and strength. You will be performing your chest workouts twice a week.

Chest & Back (Wednesday/Saturday)

Week 1Incline Dumbbell Bench Press 4 sets x 10-12 reps (1 min rest)Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 2Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 3Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)

Chest Dips 4 sets x 10-12 reps (1 min rest)Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)

Week 4Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)Chest Dips 4 sets x 10-12 reps (1 min rest)Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)Incline Flyes 3 sets x 10-12 reps (1 min rest)

Weeks 5-8Modified Superset:

Incline Barbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Modified Superset:Flat Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Training Notes:

In a modified superset, rest the prescribed amount of time after the first set of exercise #1 isperformed. Then perform the first set of exercise #2 resting the prescribed time. Go back to exercise #1

in the superset continuing this pattern until both exercises are executed for the prescribed amount ofsets.

Use slow and deliberate movements, pause at the contracted position for a couple of seconds and thenslowly come back to the starting position.

Perform this workout as part of a split routine where you work out either six days a week or three dayson and one day off. Split your muscle groups in the following manner:

Day 1-Shoulders and Arms (Monday/Thursday)


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Day 2-Legs (Tuesday/Friday)

Day 3-Chest, Back, and Abs (Wednesday/Saturday)

-or-

Day 1-Shoulders and Arms

Day 2-Legs

Day 3-Chest, Back, and Abs

Day 4-Rest

Day 5-Start the routine again with Day 1 workout

Competitive Bodybuilding Chest Training Routine

Alternate between the following three chest workout routines. You will perform yourchest workouts anywhere from once every five to seven days. At this level, youshould know what your recovery capabilities allow and you will also periodize yourworkouts based on how your body feels. However, I will provide repetition ranges in

order to give an idea of what a competitive bodybuilding chest routine should looklike.

Chest Workout #1Incline Dumbbell Press 4 sets x 6-8 repsFlat Bench Press 4 sets x 8-10 repsChest Dips 3 sets x 10-12 repsIncline Flyes 3 sets x 12-15 repsHigh Pulley Cable Flyes 3 sets x 15-20 repsDumbbell Pullovers 3 sets x 15-20 reps

Chest Workout #2Dumbbell Pullovers 3 sets x 12-15 repsIncline Barbell Press 4 sets x 10-12 repsChest Dips 3 sets x 8-10 repsFlat Dumbbell Press 4 sets x 10-12 repsFlat Flyes 3 sets x 12-15 repsLow Pulley Cable Flyes 3 sets x 15-20 reps

Chest Workout #3Flat Dumbbell Press 4 sets x 6-8 repsIncline Dumbbell Press 6 sets x 10-12 repsChest Dips 3 sets x 15-20 reps

Incline Flyes 3 sets x 12-15 repsPec Deck Machine 2 sets x 15-20 reps

Training Notes:

Rest 60-90 seconds in between sets. Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then

slowly come back to the starting position.


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You may superset some of the exercises above. For example, in Workout #3 you could do a goodsuperset of chest dips and incline flyes.

Perform this workout as part of a split routine where you work out your body parts every 5-7 days. Atthis level, you would know what routine you need to design based on what the strength and

weaknesses of your body are. However, I can offer a few sample split routines that I have used with

great success:

Day 1-Chest/Calves

Day 2-Hamstrings/Abs

Day 3-Shoulders/Arms

Day 4-Quads/Abs

Day 5-Back/Traps

Day 6-Start back at Day 1 (take a rest day when needed)

-or-

Day 1-Chest/Calves

Day 2-Hamstrings/AbsDay 3-Shoulders/Arms

Day 4-Quads/Abs

Day 5-Back/Traps

Day 6-Rest

Day 7- Start back at Day 1

-or-

Day 1-Chest/Calves

Day 2-Hamstrings/Abs

Day 3-Shoulders/TrapsDay 4-Arms

Day 5-Quads/Abs

Day 6-Back/Traps

Day 7-Rest

Day 8-Start back at Day 1

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Advanced Bodybuilding Chest Workout