CHEST AND BACK, Part 2: Beginner | Intermediate | Advanced
IF YOU'RE LIKE US, you automatically delete any e-mail that has "FWD:FWD:" in the subject line because you're tired of getting the same messages over and over again. Well, imagine how your muscles feel doing the same exercises the same way, workout after workout. Just like your brain, they need something beyond the same old stuff if you want them to get bigger and stronger.
In Part 2 of the chest and back program, you'll force your muscles to work harder than ever by doing exercises that require you to balance and stabilize your body while lifting a weight. More muscle fibers and nerve endings get involved in each exercise, which means better results. If you're a beginner, this workout will help you build overall strength faster than a routine using traditional versions of these exercises. And if you're an intermediate or advanced lifter, the exercises here will help you see new gains in size and strength.
Oh, and before we forget: Be sure to forward this workout to everyone on your mailing list.
THE REST OF YOUR WORKOUT
Do the chest and back exercises described here before working other muscle groups. Try to increase the amount of weight you lift in each exercise by roughly 5 to 10 percent each week.
You can do the remaining lifts in your workout in any order you wish. Some suggestions:
BEGINNER
Do a total-body workout two or three times a week. After you finish these chest and back exercises, try one set of eight to 12 repetitions (except where noted) of the following:
INTERMEDIATE
Divide your program into two workouts, one for upper body, one for lower. Alternate between the two, taking a day off after each. For example, do the upper-body workout on Monday and Friday and the lower-body workout on Wednesday; the following week, do the opposite.
Upper-body workout
After doing these chest and back exercises, choose one exercise each for the shoulders, biceps, and triceps. Do two or three sets of the shoulder exercises and one or two sets of the arm exercises.
Lower-body workout
Choose one "hipdominant" exercise, meaning it emphasizes the hamstrings and gluteals (examples include stepups and any variety of deadlift). Then choose one "kneedominant" exercise, meaning it emphasizes the quadriceps muscles of the front of the thigh (squats, leg presses, and lunges qualify). Do two or three warmup sets and two work sets. (A work set means you're using the most weight you can for that number of repetitions. The warmup sets should be percentages of that weight maybe 40, 60, and 80 percent of the work-set weight. Do fewer repetitions in each warmup set.) Add your choice of abdominal and calf exercises.
ADVANCED
Divide your workout into four parts. Do each one once a week; don't work out more than 2 days in a row.
In Part 2 of the chest and back program, you'll force your muscles to work harder than ever by doing exercises that require you to balance and stabilize your body while lifting a weight. More muscle fibers and nerve endings get involved in each exercise, which means better results. If you're a beginner, this workout will help you build overall strength faster than a routine using traditional versions of these exercises. And if you're an intermediate or advanced lifter, the exercises here will help you see new gains in size and strength.
Oh, and before we forget: Be sure to forward this workout to everyone on your mailing list.
THE REST OF YOUR WORKOUT
Do the chest and back exercises described here before working other muscle groups. Try to increase the amount of weight you lift in each exercise by roughly 5 to 10 percent each week.
You can do the remaining lifts in your workout in any order you wish. Some suggestions:
BEGINNER
Do a total-body workout two or three times a week. After you finish these chest and back exercises, try one set of eight to 12 repetitions (except where noted) of the following:
- Squat (or leg press)
- Leg curl
- Seated alternating dumbbell press
- Cable triceps extension
- Dumbbell biceps curl
- Crunch (15–20 repetitions)
INTERMEDIATE
Divide your program into two workouts, one for upper body, one for lower. Alternate between the two, taking a day off after each. For example, do the upper-body workout on Monday and Friday and the lower-body workout on Wednesday; the following week, do the opposite.
Upper-body workout
After doing these chest and back exercises, choose one exercise each for the shoulders, biceps, and triceps. Do two or three sets of the shoulder exercises and one or two sets of the arm exercises.
Lower-body workout
Choose one "hipdominant" exercise, meaning it emphasizes the hamstrings and gluteals (examples include stepups and any variety of deadlift). Then choose one "kneedominant" exercise, meaning it emphasizes the quadriceps muscles of the front of the thigh (squats, leg presses, and lunges qualify). Do two or three warmup sets and two work sets. (A work set means you're using the most weight you can for that number of repetitions. The warmup sets should be percentages of that weight maybe 40, 60, and 80 percent of the work-set weight. Do fewer repetitions in each warmup set.) Add your choice of abdominal and calf exercises.
ADVANCED
Divide your workout into four parts. Do each one once a week; don't work out more than 2 days in a row.
- Shoulders and arms
- Knee-dominant exercises (described above), plus abs and calves
- Chest and back
- Hip-dominant exercises (also above), plus abs and calves again
