Chest Workouts (Intermediate)






These bodybuilding workouts for the chest are designed for the intermediate weight trainer or bodybuilder. These exercises are designed to target the entire chest.

These routines utilize mostly barbell presses to build the chest muscles. The upper chest is emphasized since most trainees lack upper chest development and have weak development in this area.

Use these workouts as part of a split routine (not in a full body workout). You should rest at least 3 days in-between chest workouts. In a 4 or 5 day split, rest as at least 5 days between each chest workout.

Your rest time between sets and each exercise 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 workout to protect your joints and to avoid injury.

Intermediate Chest Routine #1:

Incline Barbell Bench Press 3 X 10-12
Incline Dumbbell Press 3 X 10
Flat Bench Dumbbell Flys 4 X 12

Intermediate Chest Routine #2:

Weighted Dips 3 X 10-12
Flat Bench Dumbbell Press 3 X 15
Pec-Deck Flys 4 X 12

Intermediate Chest Routine #3:

Incline Dumbbell Bench Press 3 X 10-12
Barbell Flat Bench Press 3 X 10
Incline Dumbbell Flys 3 X 12

Intermediate Chest Routine #4:

Barbell Flat Bench Press 3 X 10-12
Decline Dumbbell Bench Press 3 X 10
Flat Bench Dumbbell Flys 4 X 12

Note: All of the above exercises should be done as part of an intermediate split routine.


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