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Day 1: Chest and Triceps
1. Bench Press: 4 sets x 8-10 reps
2. Incline Dumbbell Press: 4 sets x 10-12 reps
3. Chest Dips: 3 sets x max reps
4. Dumbbell Flyes: 3 sets x 12-15 reps
5. Tricep Pushdowns: 3 sets x 10-12 reps
6. Overhead Tricep Extension: 3 sets x 12-15 reps
Day 4: Chest and Shoulders
1. Dumbbell Bench Press: 4 sets x 8-10 reps
2. Cable Crossover: 4 sets x 12-15 reps
3. Shoulder Press: 4 sets x 8-10 reps
4. Lateral Raises: 3 sets x 12-15 reps
5. Front Raises: 3 sets x 12-15 reps
6. Reverse Flyes: 3 sets x 12-15 reps.
Remember to adjust the weight and reps based on your own fitness level and gradually increase intensity as you progress. Always prioritize proper form and technique to avoid injury.
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Teaching points
Lie on bench with knees bent. Hold dumbbells. Lower towards shoulders, keep elbows close. Extend arms up, exhale. Control movement, avoid locking elbows. Choose appropriate weight. Consult professional for discomfort.
The Lying Dumbbell Overhead Triceps Extension is a powerful exercise that targets the triceps muscles. While lying on a bench, hold a dumbbell with both hands and extend your arms overhead. Lower the weight behind your head, maintaining a stable upper arm position, then raise it back up. This move helps strengthen and tone your triceps for improved upper body strength and definition.
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