You have some experience under your belt, you are ready to make advancements. I am going to make the assumption that you followed my advice in my "Bodybuilding for Beginners" article. If you have, you have been following a three-day training split made up of the basic, fundamental exercises. Now it is time for a routine that is a bit more challenging.
Training Program
Monday's Routine: Chest/Triceps
Exercise Repetitions Sets
Bench Press
6-10
3
Training Program
Monday's Routine: Chest/Triceps
Exercise Repetitions Sets
Bench Press
6-10
3
Incline Dumbbell Press
6-10
2
Dips
To Failure
2
Close Grip Bench
6-10
2
Lying Tricep Extension
6-10
2
Tricep Pressdown
6-10
1
6-10
2
Dips
To Failure
2
Close Grip Bench
6-10
2
Lying Tricep Extension
6-10
2
Tricep Pressdown
6-10
1
