Day-1: Chest Workout

You will have to keep some things in mind.

 No of sets: 3

No of reps (repetitions): 15(for 1st set), 12(for 2nd set), 10(for 3rd set).

Rest: 45 seconds max.

 

Exercise 1: Bench Presses

Muscle: Pectorals

Step1: Lie flat in the bench with your feet flat on the floor. Be sure to have a supporter it will not let the weight fall on you.

Step2: Lift the bar, the bar should be directly over the center of your chest with your head on the bench. Once the bar is steady lower it down slowly to about your chest level. Keep your arm pointed outwards as the arms drops. Upon reaching the bottom the movement, press the bar back up an extended position, focusing on driving bar upwards with your chest and arms.

benchpress-gainfitnessonline

Exercise 2: Incline Presses

Muscle: Pectoralis

Step 1: Lift the barbell above the rack and slowly lower it to above 3 inches above your clavicle (just below above your Adam’s apple) and then press the bar and then press the bar to start position. DO NOT TOUCH THE BAR TO YOUR UPPER CHEST (this may cause tension on your shoulder joints). Make sure that when you lower the bar it should be in a controlled and slow manner and the same when you lift the bar upwards.

incline-press-gainfitnessonline

Exercise 3: Barbell Bench Press

Muscle: Pectoralis

Step 1: Lie back on the decline bench. Hold the barbell with overhand grip. Keep the elbows near to our body and move the move the barbell towards your lower chest.

Step 2: The barbell should touch your chest at the bottom of your movement.

barbellbenchpress-gainfitnessonline

Exercise 4: Pec Deck Flies

Muscle: Pectoralis

Step 1: Sit on the machine’s seat and press your elbows into the pads, relaxing your forearms and wrists.

Step 2: Inhale and press the pads till they reach the front of your chest. Exhale on completion of the movement.

pecdecflies-gainfitnessonline

Exercise 5: Cable Crossover Flies

Muscle: Pectoralis

Step 1: This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position.

Step 2: While standing, grab each high pulley using a small one-end attachment for each hand. The position our body will be in will look like a giant letter. Slowly bring your arms together in a slow and controlled fashion.

Step 3: While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return to the start position and repeat.

crossoverfly-gainfitnessonline

Continue to Day-2: Triceps Workout.