chest workout!

[marvinofthefaintsmile]

light streching...

warm up!
12 reps in 3 sets.. light weight bench presses(25 lbs dumbell on each hand).

rest for 30 secs.

start of workout!
12 reps in 3 set bench presses
done in incline, flat and decline so 12 reps by 3 sets by 3 positions.
30 secs to 1 min. rest at the end of each set.

first set
weight: 120 lbs
bench position: incline
reps: 12

second set
weight: 140 lbs
bench position: incline
reps: 12

third set
weight: 160 lbs
bench position: incline
reps: 12

same weight applies to flat and decline. Don't forget to ask for a spot. Do  this until you cannot lift anymore aka until failure.

cable fly
12 reps in 3 set.
weight: 100 lbs

machine fly or bench dumbell fly
12 reps in 3 set
weight: 30 lbs

stretch your pecs by resting your forearms parallel to a straight post and strectch your pec slowly. Look away while doing this for a better stretch.

You can train your biceps and/or finish your triceps.
Also, drink a lot of water so your body won't dehydrate. When lifting, inhale when the weight is getting close to your body and exhale when you are pushing the weight away from your body.

[judE_Law]

^ nice. malaking tulong ito. gym ako later.

[judE_Law]

best..

ano maganda for external oblique?

[marvinofthefaintsmile]

well, you can do yung side sit up... I think merong machine na ganyan sa FF.. You also do bicycle sit up sa mat.

[vijay15]

uhhh wala po bang home chest workout? haha tsaka for biceps and triceps na din

[marvinofthefaintsmile]

uhhh wala po bang home chest workout? haha tsaka for biceps and triceps na din

ok, I'll post my biceps and triceps workout. Bothbof which Are on separate days..

[vijay15]

yung pang home workout lang po ah. wala pa po ako time sa gym hehe