Chest
This training is for intermediate to advanced level and it is concentrated on your incline chest. If you want more results on your incline chest this training will is suitable for you.
- Note: When using an incline chest press, you must move your elbows forward a little bit for better results on your chest muscle. Your movement while exercising must be in a parallel line with the fibers of the muscles you are working on.
Chest Training |
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Chest press bar flat |
4 sets |
12,10,8,6 |
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Incline dumbbell press |
4 sets |
12,10,8,6 |
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Butter fly machine |
4 sets |
12,10,8,6 |
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Incline press machine |
4 sets |
12,10,8,6 |
Back
This back training is totally for advanced level trainees, who wants to pump more blood to their back muscle
Back Training |
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Lat pull down cable |
4 sets |
10,8,8,6 |
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Seated row machine |
3 sets |
10,8,8 |
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Seated row cable |
3 sets |
10,8,8 |
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Stretch lat pull down |
3 sets |
10,8,8 |
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Incline pull seated machine |
3 sets |
10,8,8 |
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Dual hand cable lat pull down |
3 sets |
10,8,8 |
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Back extension machine |
4 sets |
12,12,12,12 |
Shoulders
Shoulders Training |
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Dumbbell shoulder press |
4 sets |
10,8,8,6 |
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Front shoulder press machine |
4 sets |
10,8,8,6 |
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Lateral raise machine |
4 sets |
10,8,8,6 |
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Butterfly rear deltoid |
4 sets |
10,8,8,6 |
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Shrugs close grip dumbbells |
4 sets |
12,12,12,12 |
