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 | |||||
TUTORIALS
- Pushups
- Pec deck machine
- Flat bench press
- Incline dumbbell press
- Flat bench fly
- Decline bench russian twist
- Cable fly
- Pull over
- Side bends
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