Chest, biceps and abs

A healthy person is more active than an obese one, it's because obese people do not have any physical movements in their daily life and are more of a lazy ass, on the other hand a healthy person have more physical movements in his/her daily life due to which they are more active. It is you who have to decide to being an obese or a healthy creature.

In this Quick Fit guide you'll find the workouts that requires more effort but less of your time, you can even train three muscles in a day or in fact in just an hour. This is what ZIN Aditi Ratti has introduced, the goal here is to make more and more people fit by investing just an hour to fitness. Today, Aditi has covered three muscles in her workout i.e. Chest, Biceps and abdominal muscles, this workout takes approximately an hour to get completes.

This workout consists of two circuits, both the circuits have 4 rounds each. Tutorials from Bodybuilding.com and Youtube.com for your reference have been mentioned below.

This workout can be performed by both males and females.

WARM UP


  • Crosstrainer - 5 minutes
  • Pushups - 4 sets of maximum repetitions

CHEST, BICEPS AND ABS

  • CICRCUIT 1 (4 ROUNDS):
  1. Round 1 (Add weights according to your capability):
    Exercise
    Repetitions
    Barbell bench press
    15
    Dumbell curl 
    15
    Incline chest fly
    15
    Cable hammer curl
    15
    Abdominal crunches
    25

  2. Round 2 (Increase weights according to your capability):
    Exercise
    Repetitions
    Barbell bench press
    12
    Dumbell curl 
    12
    Incline chest fly
    12
    Cable hammer curl
    12
    Abdominal crunches
    25

  3. Round 3 (Increase weights according to your capability):
    Exercise
    Repetitions
    Barbell bench press
    10
    Dumbell curl 
    10
    Incline chest fly
    10
    Cable hammer curl
    10
    Toe touches
    25

  4. Round 4 (Increase weights according to your capability):
    Exercise
    Repetitions
    Barbell bench press
    08
    Dumbell curl 
    08
    Incline chest fly
    08
    Cable hammer curl
    08
    Toe touches
    25


  • CIRCUIT 2 (4 ROUNDS):
  1. Round 1 (Add weights according to your capability):

    Exercise
    Repetitions
    Decline barbell bench press
    15
    Preacher curl 
    15
    Pull over
    15
    Barbell curl
    15
    Plank
    1 minute

  2. Round 2 (Increase weights according to your capability):

    Exercise
    Repetitions
    Decline barbell bench press
    12
    Preacher curl 
    12
    Pull over
    12
    Barbell curl
    12
    Plank
    1 minute
  3. Round 3 (Increase weights according to your capability):

    Exercise
    Repetitions
    Decline barbell bench press
    10
    Preacher curl 
    10
    Pull over
    10
    Barbell curl
    10
    Plank
    1 minute
  4. Round 4 (Increase weights according to your capability):

    Exercise
    Repetitions
    Decline barbell bench press
    08
    Preacher curl 
    08
    Pull over
    08
    Barbell curl
    08
    Plank
    1 minute


TUTORIALS     

  1. Incline chest fly
  2. Preacher curl
  3. Barbell bench press
  4. Dumbell curl
  5. Cable hammer curl
  6. Abdominal crunches
  7. Toe touches
  8. Decline barbell bench press
  9. Pull over
  10. Barbell curl
  11. Plank                             

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