Two day chest and back workout
Created on 3/1/2010 by Disciplanner
Negative No
Take a days rest between each day. Take two days off after two cycles

Day 1

Chest:
  • Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions
  • Incline dumbbell press 3-5 sets 10 - 15 repetitions
  • Cable crossovers 3-5 sets 10 - 15 repetitions
  • Flyes 3-4 sets 10 - 15 repetitions
Triceps:
  • Pulley pushdown with handle 3-5 sets 10 - 15 repetitions
  • Behind the head rope triceps extension 3-5 sets 10 - 15 repetitions
  • Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions
Abdominals and lower back floor exercises:
  • Crunches 3 sets of 24 repetitions
  • Oblique crunches 3 sets of 16 repetitions
  • Lower back extensions 2 sets of 12 repetitions


Day 2

Back Exercises:
  • Behind the neck lateral pulldown 3-5 sets 10 - 15 repetitions
  • Seated pulley rowing 3-5 sets 10 - 15 repetitions
  • Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions
  • One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions
Biceps:
  • Seated bicep curl
  • Incline bicep dumbbell curl
  • Hammer bicep curl
Cardiovascular exercise
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