Chest and Sides

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'Hard work will never lie to you'

The hardwork you give in to your body will always show results, no matter what. By hardwork I dont mean just the workout, a good diet is must. If you are giving 100% to the workout but having a crazy diet than dont expect any good results. A good diet doesnt mean starving yourself, it just means eating the right thing at the right time. 

And here the week ends with the last workout that is for the chest muscle. Give your best as coming ahead is 2 days' rest.

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
WARM UP
S. No. Exercise Repetitions/Time
1 Eliptical cycle 5 minutes
2 Pushups Set 1 20 repetitions
Set 2 20 repetitions
Set 3 20 repetitions
Set 4 20 repetitions
WORKOUT
S. No. Exercise Repetitions/Time
1 Flat bench press Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
2 Incline dumbbell press Set 1 15 repetitions
Set 2 12 repetitions
Set 3 10 repetitions
Set 4 08 repetitions
3 Cable fly Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
4 Chest dips Set 1 15 repetitions
Set 2 15 repetitions
Set 3 15 repetitions
Set 4 15 repetitions
5 Pullover Set 1 15 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
6 Side bends 100 repetitions
7 Russian twist 100 repetitions
8 Single side bends Set 1 30 repetitions
Set 2 30 repetitions
Set 3 30 repetitions
STRETCHING FOR CHEST

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