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Muscle BeachTM Printable WorkoutsTM

Episode 6: Chest Workout


Routine & Variations

Always stretch before working out to loosen and warm up your muscles. Always consult your physician before starting an exercise routine. If you start to feel any exhaustion, pain, or abnormal conditions, stop working out immediately and seek prompt medical attention.

About This Workout

Purpose  - this workout is designed to work your chest each week.

Reps - Try 3-4 sets of each exercise, 10 reps until exhaustion. Focus on increasing your weight gradually. And put occasional variations into your routine. 

Nutritional Information

CARBOHYDRATES - bread, bagels, muffins, pancakes - they're carbohydrates. Eating a bagel for breakfast may not be as good an idea as you think. There are certain rules as to how much carbohydrates one should eat and how often one should eat them - rules you need to know. We will have the answer in Carbs - When to Eat them.

AND THEN … PROTEIN BARS - you see them everywhere, with catchy names and flashy labels, guaranteeing a health lifestyle and great physique - but what do they offer - have you read the ingredients - you'll be surprised to learn. We will discuss the concern in Protein Bars: Reinventing the Candy Bar.

AND FINALLY … YOU'RE HUNGRY. It happens all the time, you've just had a meal and you're still hungry. Stuffing ourselves, we know, is bad for us. But can leaving the dinning room table still hungry also be bad for us. And are there solutions? We will have the answer to a common problem in "I'm Hun-gry" - Morsels to Add to Meals.

For the answers - watch episode 6 of Muscle Beach.

jim15.jpg (18508 bytes) "For most people, focus on your chest whenever working your pectorals. Keep your back firm and rotate your exercises from week to week.  And put variations into your routine. Print out this workout and take it with you to the gym. And well see you soon." - Jim Morrow of Muscle Beach

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"The chest - it's one of the most popular worked muscle groups. We all do the bench press. But working the chest means more than just doing the bench press. Working the chest involves a series of different exercises to target different pectoral muscles.

"To develop your chest you need to work different muscles with different exercises. In this episodes, we will break down an excellent chest routine for you."

- Didi Beyeler of Muscle Beach



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1. Bench Press

Routine: for the entire chest
Variation: machine press for the entire chest

2. Decline Barbell Press

for the lower chest

3. Incline Barbell Press

for the upper chest
Variation: with dumbells instead

4. Flat Dumbell Flyers

Excellent for the inner chest
Variation: Incline Dumbell Flyers for the upper chest
Decline Dumbell Flyers for the lower chest
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