The most important aspect of intermediate training
for chest muscle is to begin to increase weights as much as possible
while continuing to train your chest muscle with strict technique. This
is a stage where most hard trainers will experience good muscle gains, so don't
be afraid to push yourself : Once you can do 10 reps with a given
weight, add 5-10% more to your lift. But don't get sloppy; keep the
weight under full control at all times. In this stage, your strength and
neuromuscular coordination make it a good time to learn how to use
dumbbells and build up your chest muscle.
Exercises
SETS*
REPS
Chest Incline Barbell Press
4 8-10
Chest Dumbbell Press
4 8-12
Chest Pec Deck
3 15
* Does not include warm-up sets with light weights and high
reps.