Chest and Sides/Obliques


'If you want something you've never had before, you have to be willing to do something you have never done before'
-Phil Heath

I'm sure you might be sore because of yesterday's sweaty fat circuit, but that is no excuse to miss today's workout. Get up and keep going as its time to hit that chest today. 
I have come across many people who train only the muscle they think is important for them, but is this the right thing to do? Zin Aditi answers it for us. She says that to stay fit and healthy its important to train every muscle regularly. If you're ignoring one muscle because of the other, then you are just strengthening some part of the body and the rest would stay weak. 
With that note, here is our workout for today i.e., Chest & sides/obliques.



Video tutorials of the exercises 
from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.


This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.


CHEST AND SIDES/OBLIQUES
WARM UP
S. No. Exercise Repetitions/Time
1 Skipping 200 repetitions
2 Pushups Set 1 20 repetitions
Set 2 20 repetitions
Set 3 20 repetitions
Set 4 20 repetitions
CIRCUIT 1
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Pec Deck Machine 20 repetitions 1 Pec Deck Machine 15 repetitions
2 Flat bench press 20 repetitions 2 Flat bench press 15 repetitions
3 Incline dumbbell press 20 repetitions 3 Incline dumbbell press 15 repetitions
4 Flat bench fly 20 repetitions 4 Flat bench fly 15 repetitions
5 Decline bench russian twist 20 repetitions 5 Decline bench russian twist 15 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Pec Deck Machine 12 repetitions
2 Flat bench press 12 repetitions
3 Incline dumbbell press 12 repetitions
4 Flat bench fly 12 repetitions
5 Decline bench russian twist 12 repetitions
CIRCUIT 2
Round 1 Round 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Cable fly 20 repetitions 1 Cable fly 15 repetitions
2 Pull over 20 repetitions 2 Pull over 15 repetitions
3 Side bends 100 repetitions 3 Side bends 100 repetitions
Round 3
S. No. Exercise Repetitions/Time
1 Cable fly 12 repetitions
2 Pull over 12 repetitions
3 Side bends 100 repetitions
STRETCHING FOR CHEST AND OBLIQUES












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