This beginners chest workout comprises of a total of 7 sets and 3 exercises. Muscle groups worked are the pectoral (chest) muscles. This workout should be performed once per week only to allow for adequate recovery. Training Level: Beginner Days Per Week: 1 Target Gender: Male & Female Workout Notes:
- Perform a 2 set warm-up before this workout. First set with a very light weight, and the second set with half the weight used on the first exercise.
- Strict technique on all exercises.
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routine:
| beginner Chest Workout | ||
| Chest | ||
| Exercise | Sets | Reps |
| [video_lightbox_vimeo5 video_id=”95720912″ width=”640″ height=”480″ anchor=”Smith Machine Incline Press”] | 3 | 15-12-10 |
| [video_lightbox_vimeo5 video_id=”95725805″ width=”640″ height=”480″ anchor=”Dumbbell Flat Press”] | 2 | 10 |
| [video_lightbox_vimeo5 video_id=”95720915″ width=”640″ height=”480″ anchor=”Flat Bench Dumbbell Flys”] | 2 | 10 |
Smith Machine Incline Press
Dumbbell Flat Press
Flat Bench Dumbbell Flys
