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

(1 min rest) Week 2 Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest) Chest Dips 4 sets x 10-12 reps (1 min rest) Week 3 Incline 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 4 Incline 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 5-8 Modified 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 is performed. 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 of 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. Perform this workout as part of a split routine where you work out either six days a week or three days on and one day off. Split your muscle groups in the following manner: Day 1-Shoulders and Arms (Monday/Thursday) Day 2-Legs (Tuesday/Friday) Day 3-Chest, Back, and Abs (Wednesday/Saturday) -orDay 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 your chest workouts anywhere from once every five to seven days. At this level, you should know what your recovery capabilities allow and you will also periodize your workouts 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 look like. Chest Workout #1 Incline Dumbbell Press 4 sets x 6-8 reps Flat Bench Press 4 sets x 8-10 reps Chest Dips 3 sets x 10-12 reps Incline Flyes 3 sets x 12-15 reps High Pulley Cable Flyes 3 sets x 15-20 reps Dumbbell Pullovers 3 sets x 15-20 reps Chest Workout #2 Dumbbell Pullovers 3 sets x 12-15 reps Incline Barbell Press 4 sets x 10-12 reps Chest Dips 3 sets x 8-10 reps Flat Dumbbell Press 4 sets x 10-12 reps Flat Flyes 3 sets x 12-15 reps Low Pulley Cable Flyes 3 sets x 15-20 reps Chest Workout #3 Flat Dumbbell Press 4 sets x 6-8 reps Incline Dumbbell Press 6 sets x 10-12 reps Chest Dips 3 sets x 15-20 reps Incline Flyes 3 sets x 12-15 reps Pec 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. You may superset some of the exercises above. For example, in Workout #3 you could do a good superset 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. At this 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) -orDay 1-Chest/Calves Day 2-Hamstrings/Abs Day 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/Traps Day 4-Arms Day 5-Quads/Abs Day 6-Back/Traps Day 7-Rest Day 8-Start back at Day 1