Michael Berg NSCA-CPT Muscle - 101 Workouts For Men: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster

You can apply what you find in 101 Workouts a number of different ways. For example:

1) Create an all-new bodypart training split based on your goals and your situation. For example, if you only can work out at home: Monday, Chest ().

2)Introduce some much-needed changes to your current training program. Sometimes, the best way to kick yourself into gear and beat boredom is to try something new. If its back day, turn to the back chapter on . There are numerous possibilities within these pages.

3)Choose one of the full-body routines, starting on and do each 1-2 times per week (for example, Monday and Thursday do the upper-body routine, and Tuesday and Friday perform the legs routine).

4)Perhaps you dont want to overhaul your whole training routine but only tweak it a little. In that case, try some new exercises. With 170 fully illustrated moves in this guide, you can trade out an exercise or two in your current workout. Variety is a key to growth, whether in the form of new exercises, set and reps schemes, or training techniques. Youll find plenty of new ideas on all those fronts in 101 Workouts.

All told, there are years worth of workouts in this book, making it one of the most valuable fitness resources youll ever own.

useful whether youre brand-new to the gym or returning after a long layoff through the pro-caliber bodybuilder workouts on pages 8 through 15 youll find just the program that fits your needs. Even if you dont belong to a gym, weve got you covered, as 2006 Mr. Olympia Jay Cutler demonstrates a workout you can do at home, with nothing more than a barbell set, dumbbells and an adjustable bench.

With that in mind, turn the page. Its time to choose a pectoral-building plan and put it to work for you.

FOR MOST GUYS, CHEST DAY IS THE BEST day of the week, training-wise. Here we set you on the right path in your chest quest with a machine-heavy routine that primes your pectorals for more specialized training down the road.

Some things to keep in mind

As a beginner, err on the light side when choosing a weight. If you cant finish the listed reps, youve gone too heavy and need to drop down on the next set.

As a note for here and throughout the book, if you see a decreasing rep scheme, pyramid up the weight each set; and if the reps are the same set to set, choose one challenging weight and use it for all the listed sets of that exercise.

START: Lie back on a bench set to about a 30-40-degree decline. Grasp the barbell with an overhand, slightly wider than shoulder-width grip. Lift the bar from the supports and hold it over your lower chest, arms extended.

MOVE: Lower the barbell to your chest, touching down to your lower pecs lightly before pushing the bar back up to full extension.

START: Position yourself on an incline bench set at about 45 degrees so that the bar touches the top of your chest just below your collarbone. Once your position is set, get up and load the bar, then lie back onto the bench and grasp the bar with a slightly wider than shoulder-width grip.

MOVE: Press the bar straight up, stopping just short of elbow lockout. Feel your pecs contract to bring your arms up above your torso. Pause at the top and lower the bar under control to your upper chest.