45-Degree Prone Dumbbell Row (Beginner – Back)

1. Set an incline bench to a 45-degree angle. Grab a pair of dumbbells and lie chest-down against the pad. Let your arms hang straight down from your shoulders and turn your palms so that your thumbs are facing each other.

2. Bend your elbows and lift your upper arms as high as you can by squeezing your shoulder blades together. Your upper arms should be almost perpendicular to your body at the top of the move. Your forearms should be pointing toward the floor.

3. Pause, then slowly lower the weights to the starting position.

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Popularity: 19% [?]

I’ve been doing this exercise for as long as I remember and I love it.  I usually do 3 sets of 10 towards the end of my chest day.

The Bent-Over Cable Crossover (Advanced – Chest)

1. Attach two stirrup handles to the low cables of a cablecrossover station.

2. Grab the left handle with your left hand and the right handle with your right, and stand in the middle of the station. Keep your back flat and bend at the waist and knees until your upper body is parallel to the floor. Your arms should be outstretched but slightly bent.

3. Pull the handles together without changing the angle of your elbows, until your hands just pass each other.

4. Pause, then return to the starting position.

Popularity: 14% [?]

This is one of those exercises that I just love to do.  You get a great stretch in your chest by working these dumbells nice and slow.

The Flat-Bench Fly (Beginner – Chest)

1. Grab a pair of dumbbells and lie on your back on a flat bench, with your hips and knees bent 90 degrees and your feet in the air. Hold the dumbbells over your chest with your elbows slightly bent and thumbs turned toward each other.

2. Slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor and in line with your ears.

3. Pause, then lift the dumbbells back to the starting position.

Popularity: 4% [?]

I’m looking at the Men’s Fitness Total Body Muscle Plan for ideas to change my workout routine in order to add some variety.  This is a detailed 10-part plan that teaches you how to build the body you want, one muscle group at a time.  It’s got a bunch of different exercises in three categories: beginner, intermediate, and advanced.  In the next few weeks as I add more to variety my workout routine, I’ll be sharing some of exercises that catch my eye.

So let’s start with a beginner workout targeting the chest area…

The Three-Point Pushup (Beginner – Chest)

1. Get into pushup position—your hands set slightly wider than and in line with your shoulders—with your arms straight. Place the ball of your left foot on top of your right heel.

2. Keep your back flat, and lower your body until your chest nearly touches the floor.

3. Pause, then push yourself back up to the starting position.

Popularity: 3% [?]

I'm back in the gym again and have decided to scrap my 30 minute runs.  Let's face it, running sucks and it absolutely bores me (even though it helps my beer belly).  So instead of running, I'll be lifting, which is what I love.  I'm going to do my lifting exercises 3 days week and try to sneak in my cardio during lunch breaks.  My current weight is 193 lbs.

Upper Body
Bench Press: 1-3 sets, 8-12 reps
Military Press: 1-3 sets, 8-12 reps
Seated Rows: 1-3 sets, 8-12 reps

Arms
Curls: 1-3 sets, 8-12 reps
Lying Tricep Extensions: 1-3 sets, 8-12 reps

Legs
Squats: 1-3 sets, 8-12 reps
Calf Raise: 1-3 sets, 15-20 reps

Abs
Crunches: 1-3 sets, 8-12 reps

Cardio
Spinning bike: 30-45 minutes 

Popularity: 3% [?]