Chest Workout Routine for Competitive Bodybuilders
This chest workout routine is for competitive bodybuilders or for highly advanced bodybuilders who want to challenge themselves.
As always, keep in mind even though this routine will add size to your chest, provided that you follow a proper bodybuilding diet, no amount of chest training will give you a chiseled pectoral look unless you have lost enough body fat to display those muscles. Losing body fat depends entirely on what your diet plan looks like along with your cardiovascular exercise program.
Competitive Bodybuilding Chest Training Routine Alternate between the following three chest workout routines. You will perform your chest workouts anywhere from once every five to seven days. At this level, you should know what your recovery capabilities allow and you will also periodize your workouts based on how your body feels. However, I will provide repetition ranges in order to give an idea of what a competitive bodybuilding chest routine should look like.
Chest Workout #1 Incline Dumbbell Press 4 sets x 6-8 reps Flat Bench Press 4 sets x 8-10 reps Chest Dips 3 sets x 10-12 reps Incline Flyes 3 sets x 12-15 reps High Pulley Cable Flyes 3 sets x 15-20 reps Dumbbell Pullovers 3 sets x 15-20 reps
Chest Workout #2 Dumbbell Pullovers 3 sets x 12-15 reps Incline Barbell Press 4 sets x 10-12 reps Chest Dips 3 sets x 8-10 reps Flat Dumbbell Press 4 sets x 10-12 reps Flat Flyes 3 sets x 12-15 reps Low Pulley Cable Flyes 3 sets x 15-20 reps
Chest Workout #3 Flat Dumbbell Press 4 sets x 6-8 reps Incline Dumbbell Press 6 sets x 10-12 reps Chest Dips 3 sets x 15-20 reps Incline Flyes 3 sets x 12-15 reps Pec Deck Machine 2 sets x 15-20 reps
Rest 60-90 seconds in between sets.
Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come back to the starting position.
You may superset some of the exercises above. For example, in Workout #3 you could do a good superset of chest dips and incline flyes.
Perform this workout as part of a split routine where you work out your body parts every 5-7 days. At this level, you would know what routine you need to design based on what the strength and weaknesses of your body are. However, I can offer a few sample split routines that I have used with great success: Day 1-Chest/Calves Day 2-Hamstrings/Abs Day 3-Shoulders/Arms Day 4-Quads/Abs Day 5-Back/Traps Day 6-Start back at Day 1 (take a rest day when needed) -or- Day 1-Chest/Calves Day 2-Hamstrings/Abs Day 3-Shoulders/Arms Day 4-Quads/Abs Day 5-Back/Traps Day 6-Rest Day 7- Start back at Day 1 -or- Day 1-Chest/Calves Day 2-Hamstrings/Abs Day 3-Shoulders/Traps Day 4-Arms Day 5-Quads/Abs Day 6-Back/Traps Day 7-Rest Day 8-Start back at Day 1
About The Author
Hugo Rivera is an ISSA Certified Fitness Trainer and best-selling fitness author of over 8 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book system, "Body Re-Engineering". You can visit Hugo Rivera at www.bodybuilding.about.com, www.HRFit.net, and his new site www.losefatandgainmuscle.com.