- Bodybuilding Articles -

Total Bodybuilding - Complete workout routines!

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION
Pectoralis major	Clavicle, sternum, and first six costal cartilages	Greater tubercle of humerus	Flexion; adduction; medial rotation
Rotator cuff	Various aspects of scapula	All insert on greater tubercle of humerus except for the subscapularis, which inserts on lesser tubercle of humerus	Infraspinatus teres minor: lateral rotation; subscapularis: medial rotation; supraspinatus: abduction

Chest Workouts

Building a very well formed muscular chest from top to bottom, form side to sternum exemplifies power and exudes confidence. Use these routines and obtain the chest development that few achieve and other admire.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Barbell Bench Presses	3 sets	10-6* reps
Barbell Incline Presses	3 sets	8-10 reps
Printable Log

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Barbell Bench Presses	4 sets	8-10 reps
Barbell Incline Presses	3 sets	12-6* reps
Flat Flyes	2 sets	8-10 reps
Printable Log

Exercise/Advanced Routine #1	# of Sets	# of Reps
Barbell Bench Presses	4 sets	10-6* reps
Barbell Incline Presses	3 sets	12-8* reps
Parallel Bar Dips	3 sets	12-8* reps
Flat-Bench Flyes	3 sets	8-10 reps
Printable Log

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

More Chest training workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Barbell/Dumbbell Incline Presses	5 sets	12-6* reps
Flat Bench Presses	5 sets	10-6* reps
Incline Flyes	4 sets	10-12 reps
Cable Crossovers	4 sets	12-15 reps
Printable Log

Exercise/ Routine #2	# of Sets	# of Reps
Dumbbell Bench Presses	4 sets	8-10 reps
Dumbbell Incline Presses	4 sets	8-10 reps
Flat/Incline Flyes	4 sets	8-10 reps
Cable Crossovers	3-4 sets	10-12 reps
Pullovers	3-4 sets	10-12 reps

Exercise/ Routine #3	# of Sets	# of Reps
Barbell Bench Presses	3 sets	6-8 reps
↑ ↓ SUPER SETTED
Incline Dumbbell Presses	3 sets	6-8 reps
Dumbbell Bench Presses	3 sets	6-8 reps
↑ ↓ SUPER SETTED
Incline Barbell Presses	3 sets	6-8 reps
Flat Flyes	3 sets	6-8 reps
Dips	4 sets	MAX reps!

Exercise/ Routine #4	# of Sets	# of Reps
Dumbbell Incline Presses	5 sets	12-5* reps
Bench Press to Neck	4 sets	12-6* reps
Decline Barbell Presses	4 sets	12-6* reps
Cross Bench Dumbbell Pullovers	2-3 sets	10-15 reps

Exercise/ Routine #5	# of Sets	# of Reps
Bench Presses	4-5 sets	5 reps
Incline Barbell Presses	4 sets	5 reps
Flat Bench Dumbbell Flyes	3 sets	6-8 reps
Barbell Pullovers	3 sets	12-15 reps

Exercise/ Routine #6	# of Sets	# of Reps
Incline Barbell Presses	4 sets	10 reps
Hammer Strength Bench Presses	5 sets	8 reps
Decline Barbell Presses	4 sets	10 reps
Cable Crossovers	2-3 sets	10 reps

Exercise/ Routine #7	# of Sets	# of Reps
Incline Dumbbell Presses	4-5 sets	8-10 reps
Bench Presses (to neck)	3-4 sets	8-10 reps
Parallel Bar Dips	3-4 sets	10-15 reps
Flat Bench Flyes	3-4 sets	8-10 reps

Power Workouts!!!

All power workouts should include some form of rotator cuff work due to the taxing effect of limit lifts in the bench press to strength it and prevent injury.

Exercise/ Routine #8	# of Sets	# of Reps
Barbell Bench Presses	6 sets	10-2* reps
Decline Bench Presses	5 sets	12-8* reps
Dumbbell Incline Presses	3 sets	10-12 reps

Exercise/ Routine #9	# of Sets	# of Reps
Bench Presses (Variable Hand Spacing)	5 sets	5 reps
Barbell Incline Presses	5 sets	6 reps
Barbell Pullovers	5 sets	10-12 reps

Exercise/ Routine #10	# of Sets	# of Reps
Bench Press For Time	5 sets	Max reps perfomed in 15second interval @ 60-65% max
Decline Presses	5 sets	12-6* reps
Dumbbell Bench Presses	5 sets	12-6* reps