Chest and Core




'Sore' the most satisfying pain!

A person who workouts regularly, desperately waits for that soreness. It gives a satisfaction of being on the right track. If you aren't sore the next day after working out, then the workout is almost useless. Change your workout immediately!

And I know today you might be enjoying stiff hamstrings and painful glutes(butts). Don't allow them to drag you to the bed. Instead feel motivated and move to the next muscle, i.e., Chest followed by the core.

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 CORE
WARM UP
S. No. Exercise Repetitions/Time
1 Rowing  5 minutes
CORE (4 ROUNDS)
S. No. Exercise Repetitions/Time
1
Situps
25 repetitions
2
Bicycle crunches 
50 rpetitions
3
Toe touchers(weighted) 
30 repetitions
CHEST
S. No. Exercise Repetitions/Time
1
Flat bench press
Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
2
Cable fly
Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
3 Incline dumbbell fly Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
4 Decline press Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
5 Pullover Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
WEIGHTED PUSHUPS
Sets Repetitions/Time
Set 1 25 repetitions
Set 2 25 repetitions



TUTORIALS
  1. Rowing
  2. Situps
  3. Bicycle crunches
  4. Toe touchers (weighted)
  5. Flat bench press
  6. Cable fly
  7. Incline dumbbell fly
  8. Decline press
  9. Pullover
  10. Weighted pushups



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