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Info Gym Workout Routines

Chest and Triceps

This routine is something like a total body workout routine where you work two body parts a day. This allows you to have more rest periods.

•Warm up for 15 minutes

•Bench Press (Flat) – 3 x 10-12 reps

•Bench Dips – 3 x 12 reps

•Incline Bench Press – 3 x 10 reps

•Lying Dumbell Extensions – 3 x 10 reps

•Decline Bench Press – 3 x 10 reps

•Two-arm Lying Dumbell extensions – 3 x 10 reps

Routine for Chest Workout Day

This sort of routine is called a split routine; where you work a particular part of your body on different days of the week. For example, work your chest on Mondays and legs on Saturdays, etc.

•Warm up for about 15-20 minutes either on a treadmill, an elliptical cross trainer, or a rowing machine. This helps gets your muscles heated up for better growth

•Start off by doing Bench Presses. Aim to finish 3 sets of 8-12 reps and rest for at least 1-2 minutes after each set

•Next move on to doing Incline Bench Presses. Aim to complete 3 sets of 8-10 reps and rest at least 1-2 minutes after each set

•Now you are going to do Decline Bench Presses. Aim for the same completion as Incline Bench Presses with the same amount of resting time between sets

•For the last bit of the routine you are going to do the same thing for all sets but this time instead of using barbells you will be using dumbells. So you’re going to end it with 1 set of 8-12 reps each of Dumbell Bench Presses, Incline Dumbell Presses, and Decline Dumbell Presses