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.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
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
- Rowing
- Situps
- Bicycle crunches
- Toe touchers (weighted)
- Flat bench press
- Cable fly
- Incline dumbbell fly
- Decline press
- Pullover
- Weighted pushups
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