For intermediate, you should know that you also need more training diversity than a beginner to continue building muscles. Most training programs become less efficient after six or eight weeks, so at this point you should make some adjustments in your Workouts—especially in routine & exercises selection to keep the muscles growing. That is where you have to train smarter, and that’s what can makes the difference in how far you advance.

Workout Summary

Chest
Build Muscle
Intermediate
1
Dumbbell, Dips
Male, Female

Workout Description

For intermediate, you should know that you also need more training diversity than a beginner to continue building muscles. Most training programs become less efficient after six or eight weeks, so at this point you should make some adjustments in your Workouts—especially in routine & exercises selection to keep the muscles growing. That is where you have to train smarter, and that’s what can makes the difference in how far you advance. However these intermediate tips should be used to all of your evolving exercises, this post is specifically about building a stronger, thicker, and massive chest.

Workout Routine

Ways To Boost Triceps Growth
1
Chest Dips
4 Sets of “12-6” Reps, Rest 1min.

2
Incline Dumbbell Press
4 Sets of “12-6” Reps, Rest 1min.

3
Hammer Grip Incline DB Bench Press
3 Sets of “15-10” Reps, Rest 1min.

4
V-Bar Pulldown
3 Sets of “15-10” Reps, Rest 1min.

5
Straight-Arm Dumbbell Pullover
3 Sets of “15-10” Reps, Rest 1min.





Exercise 1: Chest Dips


Chest Dips
4 Sets | 12-6 Reps | 1min break

By using the parallel bars . hold your body above the bars . slowly lower yourself and make sure that your elbows flared out as far as possible until you feel a slight stretch in the chest and then use your chest to bring your body back to the initial position


Exercise 2: Incline Dumbbell Press


Incline Dumbbell Press
4 Sets | 12-6 Reps | 1min break

Lie back on an incline bench and lift the dumbbells one at a time and put it at shoulder width and then push the dumbbells up with your chest while you breathing and then slowly lowering the dumbbells to the initial position


Exercise 3: Hammer Grip Incline DB Bench Press


Hammer Grip Incline DB Bench Press
3 Sets | 15-10 Reps | 1min break


Exercise 4: Push-Up


Push-Up
3 Sets | 15-10 Reps | 1min break

Lie on the floor and make your torso up at arms lenght and then lower your body downward until your chest almost touches the floor as you inhale . and then while you breathing out press your body back up to the initial position with squeezing your chest


Exercise 5: Straight-Arm Dumbbell Pullover


Straight-Arm Dumbbell Pullover
3 Sets | 15-10 Reps | 1min break

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