Steel Pecs: Forge Your Chest with this Ultimate Workout!


Month 1: Week 1:

  • Monday: Barbell Bench Press (3 sets of 8-10 reps)
  • Wednesday: Incline Dumbbell Press (3 sets of 8-10 reps)
  • Friday: Chest Dips (3 sets of 8-10 reps)

Week 2:

  • Monday: Push-Ups (3 sets of 10-12 reps)
  • Wednesday: Dumbbell Flyes (3 sets of 10-12 reps)
  • Friday: Cable Chest Press (3 sets of 10-12 reps)

Week 3:

  • Monday: Decline Barbell Bench Press (3 sets of 6-8 reps)
  • Wednesday: Incline Dumbbell Flyes (3 sets of 8-10 reps)
  • Friday: Weighted Chest Dips (3 sets of 6-8 reps)

Week 4:

  • Monday: Dumbbell Pullovers (3 sets of 10-12 reps)
  • Wednesday: Machine Chest Press (3 sets of 10-12 reps)
  • Friday: Push-Ups with Medicine Ball (3 sets of 10-12 reps)

Month 2: Week 1:

  • Monday: Barbell Bench Press (4 sets of 8-10 reps)
  • Wednesday: Incline Dumbbell Press (4 sets of 8-10 reps)
  • Friday: Chest Dips (4 sets of 8-10 reps)

Week 2:

  • Monday: Push-Ups (4 sets of 10-12 reps)
  • Wednesday: Dumbbell Flyes (4 sets of 10-12 reps)
  • Friday: Cable Chest Press (4 sets of 10-12 reps)

Week 3:

  • Monday: Decline Barbell Bench Press (4 sets of 6-8 reps)
  • Wednesday: Incline Dumbbell Flyes (4 sets of 8-10 reps)
  • Friday: Weighted Chest Dips (4 sets of 6-8 reps)

Week 4:

  • Monday: Dumbbell Pullovers (4 sets of 10-12 reps)
  • Wednesday: Machine Chest Press (4 sets of 10-12 reps)
  • Friday: Push-Ups with Medicine Ball (4 sets of 10-12 reps)

Month 3: Week 1:

  • Monday: Barbell Bench Press (4 sets of 8-10 reps)
  • Wednesday: Incline Dumbbell Press (4 sets of 8-10 reps)
  • Friday: Chest Dips (4 sets of 8-10 reps)

Week 2:

  • Monday: Push-Ups (4 sets of 10-12 reps)
  • Wednesday: Dumbbell Flyes (4 sets of 10-12 reps)
  • Friday: Cable Chest Press (4 sets of 10-12 reps)

Week 3:

  • Monday: Decline Barbell Bench Press (4 sets of 6-8 reps)
  • Wednesday: Incline Dumbbell Flyes (4 sets of 8-10 reps)
  • Friday: Weighted Chest Dips (4 sets of 6-8 reps)

Week 4:

  • Monday: Dumbbell Pullovers (4 sets of 10-12 reps)
  • Wednesday: Machine Chest Press (4 sets of 10-12 reps)
  • Friday: Push-Ups with Medicine Ball (4 sets of 10-12 reps)

Remember to gradually increase the weights you're

Comments

Post a Comment

Popular posts from this blog

"LegSculpt: Home Edition - Torch Fat, Build Muscle, No Equipment Needed!" 🦵🔥

Image
💪 Warm-up: Start with 5-10 minutes of light cardio (jumping jacks, jogging in place) to get your blood flowing. 1️⃣ Squats: 3 sets of 12-15 reps Stand with feet shoulder-width apart Lower your body by bending your knees and pushing your hips back Keep your chest up and back straight Push through your heels to return to the starting position 2️⃣ Lunges: 3 sets of 12-15 reps per leg Step forward with one leg and lower your body until both knees are bent at a 90-degree angle Keep your front knee directly above your ankle Push through your front heel to return to the starting position 3️⃣ Glute Bridges: 3 sets of 15-20 reps Lie on your back with knees bent and feet flat on the floor Lift your hips off the ground, squeezing your glutes at the top Lower your hips back down, but don't touch the ground between reps 4️⃣ Calf Raises: 3 sets of 15-20 reps Stand with feet hip-width apart Raise your heels off the ground by pushing through the balls of your feet Lower your heels back down, feel...
Read more

Get Sculpted: The Ultimate V-Shaped Workout Plan for Broad Shoulders and a Tapered Waist!

Image
🔥 V-Shape Workout Plan 🔥 Achieving the coveted V-shaped physique involves targeting the upper body, focusing on building broad shoulders, a wide back, and a tapered waist. This workout plan combines strength training and hypertrophy exercises to help you sculpt that V-shape. Remember to maintain a balanced diet, stay hydrated, and ensure proper form to avoid injury. Consult a fitness professional before beginning any new exercise routine. Day 1: Upper Body - Chest and Shoulders Bench Press: 4 sets x 8 reps Incline Dumbbell Press: 3 sets x 10 reps Dumbbell Shoulder Press: 4 sets x 8 reps Lateral Raises: 3 sets x 12 reps Front Raises: 3 sets x 12 reps Push-ups: 3 sets x 15 reps Day 2: Upper Body - Back and Arms Pull-ups/Assisted Pull-ups: 4 sets x 8 reps Bent-Over Rows: 4 sets x 10 reps Lat Pulldowns: 3 sets x 12 reps Barbell Bicep Curls: 3 sets x 10 reps Hammer Curls: 3 sets x 12 reps Tricep Dips: 3 sets x 12 reps Day 3: Rest and Recovery Day 4: Upper Body - Shoulders and ...
Read more

💪 Get Bigger Biceps: Unleash Your Arm Power! 💪

Image
Introduction: 💥💪 Hey there, fitness enthusiasts! 💪 Are you ready to take your arm game to the next level? If you've been dreaming of bigger biceps, you're in for a treat! In this blog post, we're going to dive into the world of arm gains, unveiling effective strategies and exercises that will help you sculpt those impressive biceps you've always wanted. So, let's flex our way to success! 💥💪 🏋️‍♂️ Master the Basics: Proper Form is Key! 🏋️‍♂️ Before we dive into specific exercises, let's talk about the importance of proper form. Whether you're lifting weights or using resistance bands, maintaining the right posture and technique is essential to target your biceps effectively. Remember, quality reps trump quantity. A few controlled reps with perfect form are much more valuable than sloppy ones. 🏋️‍♂️ Classic Curls: The Foundation of Bicep Growth 🏋️‍♂️ The classic dumbbell curls are your best friends on this journey. Grab a pair of dumbbells and perform...
Read more