Here's a Chest & Back Day Program - which I also personally do.
Reps times Sets (example: 3x12)
Remember: Reps for growing muscles & strenghth normally is 6-10 reps, & for resistance ["toning"] 12-15 reps. Sets can be 2-4. You ideally want to do each set to failure.?
Rest time in between: 30-60 secs
DB = dumbbell // BB = barbell
Chest
Bench Press - Bar or DB 3 x 12
Cable Press or Seated Chest Press 3 x12
DB Chest Flys 3 x 12
Back
Lat Pull Downs 3 x 12
Assisted Pull Ups 3 x 12
Bent Over Row 3 x 12
Back Extension 3 x 12
Cable or Machine Row 3 x 12
BB Squats 3 x12
Deadlifts 3 x 12
Good Mornings 3 x 12
Chest
Bench Press - Bar or DB 3 x 12
Cable Press or Seated Chest Press 3 x12
DB Chest Flys 3 x 12
Back
Lat Pull Downs 3 x 12
Assisted Pull Ups 3 x 12
Bent Over Row 3 x 12
Back Extension 3 x 12
Cable or Machine Row 3 x 12
BB Squats 3 x12
Deadlifts 3 x 12
Good Mornings 3 x 12
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