Chest and Tricep




'Be stronger than your strongest excuse'

We always talk about killing fat, but as an instructor I find it important to tell you that it is extremely important to have good fats stored in your body. For example, cashews are rich in protein and magnesium thus giving good muscle strength. Almonds not only promote weight loss but also helps in lowering cholestrol and lipids in the body. 

Coming back yo the workout, after training the core muscles yesterday, here we are with the workout for Chest and triceps.

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 TRICEPS
WARM UP
S. No. Exercise Repetitions/Time
1 Rowing 5 minutes
2 Pushups 50 repetitions
3 Close grip pushups 50 repetitions
CIRCUITS
CIRCUIT 1
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Flat bench press 15 repetitions 1 Flat bench press 10 repetitions
2 Close grip flat bench press 15 repetitions 2 Close grip flat bench press 10 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Flat bench press 08 repetitions
2 Close grip flat bench press 08 repetitions
CIRCUIT 2
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Incline dumbbell fly 20 repetitions 1 Incline dumbbell fly 15 repetitions
2 Rope pushdown 20 repetitions 2 Rope pushdown 15 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Incline dumbbell fly 10 repetitions
2 Rope pushdown 10 repetitions
CIRCUIT 3
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Cable cross 20 repetitions 1 Cable cross 15 repetitions
2 Lying barbell extension 20 repetitions 2 Lying barbell extension 15 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Cable cross 10 repetitions
2 Lying barbell extension 10 repetitions
CIRCUIT 4
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Decline dumbbell press 20 repetitions 1 Decline dumbbell press 15 repetitions
2 Tricep kickback 20 repetitions 2 Tricep kickback 15 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Decline dumbbell press 10 repetitions
2 Tricep kickback 10 repetitions
CIRCUIT 5
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Pullover 20 repetitions 1 Pullover 15 repetitions
2 Bench dips 20 repetitions 2 Bench dips 15 repetitions
ROUND 3
S. No. Exercise Repetitions/Time
1 Pullover 15 repetitions
2 Bench dips 15 repetitions


VIDEO TUTORIALS

  1. Pushups
  2. Close grip pushups
  3. Flat bench press
  4. Close grip flat bench press
  5. Incline dumbbell fly
  6. Rope pushdown
  7. Cable cross
  8. Lying barbell extension
  9. Decline dumbbell press
  10. Tricep kickback
  11. Pullover
  12. Bench dips
















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