Search
Sunday 23 June 2024
  • :
  • :

Chest and Shoulders Workout Program | Гърди и Рамо – Програма

Упражнения за гърдиHello friends !

Here’s the next article about my workouts! Its time for chest – 28/12/2011!
Lets begin with the warmup:

Flat barbell bench press – barbell only (25-30 reps)
2 sets of pec dec or flies with lightweight 25-30 reps again.
A little stretching to warmup the upperbody, triceps, and most importantly the shoulders.

The workout:

1

3 sets of dumbbell bench press – flat bench – 10 – 12 reps per set

2

3 sets of pec dec or flies – 10 – 12 reps per set. (you can also do dropsets here , its quite fast)

3

dumbbell presses with colision at the top (a mix between flies and press). – 3 sets , 10 – 12 reps

4

incline bench – 4 sets – 10 – 12 reps

After that im gona do some shoulder front and side raises / or military press. And thats it !




Loading Facebook Comments ...

Вашият коментар

Вашият имейл адрес няма да бъде публикуван. Задължителните полета са отбелязани с *