Chest Workouts (Advanced)



These bodybuilding routines are great for advanced trainees. They target the entire chest during your chest workout. These workouts will help build mass in the upper, middle and lower areas of the chest.

These advanced chest workouts utilize presses with barbells and dumbbells. Machine, cable and dumbbell flys are incorporated for adding detail and separation to the chest muscles.

You can use these workouts to add a bit of variety to your current chest routine, or if you need to improve your overall detail and chest mass.

These workouts are designed to be used as part of a split routine. You should rest at least 3 days between chest workouts. I highly recommend that you rest at least 5 days in-between chest workouts if you're training intensity is on the high side.

Your rest time between exercises and sets should be 90 to 120 seconds. Perform each exercise with a 2-0-1 tempo (2 seconds down, no pause, 1 second up).

Note: Always make sure that you warm up thoroughly before doing any weight training to protect your joints and to avoid injury.

Advanced Chest Routine #1:

Incline Barbell Bench Press 4 X 10
Smith Machine Flat Bench Press 4 X 10
Incline Dumbbell Flys 4 X 12

Advanced Chest Routine #2:

Incline Dumbbell Bench Press 4 X 10
Barbell Flat Bench Press 4 X 10
Cable-Crossovers 4 X 12
Peck-Deck Flys 4 X 12

Advanced Chest Routine #3:

Flat Bench Dumbbell Bench Press 4 X 10-12
Weighted Dips 4 X 10
Incline Dumbbell Flys 4 X 12
Incline Cable Flys 3 X 12

Advanced Chest Routine #4:

Barbell Flat Bench Press 4 X 10
Decline Barbell Bench Press 4 X 10
Flat Bench Dumbbell Flys 4 X 12
Pec-Deck Flys 4 X 10-12

Note: All of the above bodybuilding routines for the chest should be done as part of an advanced split routine.


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