Home workout..Chest and Back
DalmasVektaz
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Chest & Back Workout – 12 sets, repeated – About 40 minutes
1. Standard width pushups – Maximum number of reps
2. Wide front pull ups (hands shoulder width apart) - Maximum number of reps
3. Military pushups (hands directly underneath your shoulders) – Max reps
4. Reverse grip chin-ups – Max reps
*** 45 second water break!
5. Wide fly pushups (hands out past shoulders) – Max reps
6. Close grip overhand pull ups (about six inches in between your hands) – Max reps
7. Decline pushups (feet on a chair, hands on ground at regular width) – Max reps
8. Heavy pants (in a lunge position with a flat back, pull up weights or bands like you would pull up your
pants) – If you are going for larger muscles, pick a weight that will let you do 8 – 10 reps. For tone, defined muscles do 12 – 15 reps.
*** 45 second water break!
9. Diamond pushups (With wide feet, your pointer fingers and thumbs come together to make a diamond shape. Hands are underneath your head. Pushup should be low – chest should make contact with your hands) – Max reps
10. Lawnmowers (from a lunge position, left arm rests on left leg while you pull up your weight or band. When finished with the left side switch and do the right side). 8 -10 reps for size, 12 – 15 reps for definition.
11. Dive bomber pushups (wide hands and feet with your butt in the air, dip down as if you are sliding ‘under a fence.’ Come back up in the same ‘under the fence’ motion.) – Max reps
12. Back flys (sitting on the edge of a chair, with weights behind your ankles, pull the weight up in a fly motion. Be sure to lift with your back and not shoulders (collapse your shoulder blades together)). 8 -10 reps for size, 12 – 15 reps for definition.
*** End of round one - 60 second break!
*** Repeat!
1. Standard width pushups – Maximum number of reps
2. Wide front pull ups (hands shoulder width apart) - Maximum number of reps
3. Military pushups (hands directly underneath your shoulders) – Max reps
4. Reverse grip chin-ups – Max reps
*** 45 second water break!
5. Wide fly pushups (hands out past shoulders) – Max reps
6. Close grip overhand pull ups (about six inches in between your hands) – Max reps
7. Decline pushups (feet on a chair, hands on ground at regular width) – Max reps
8. Heavy pants (in a lunge position with a flat back, pull up weights or bands like you would pull up your
pants) – If you are going for larger muscles, pick a weight that will let you do 8 – 10 reps. For tone, defined muscles do 12 – 15 reps.
*** 45 second water break!
9. Diamond pushups (With wide feet, your pointer fingers and thumbs come together to make a diamond shape. Hands are underneath your head. Pushup should be low – chest should make contact with your hands) – Max reps
10. Lawnmowers (from a lunge position, left arm rests on left leg while you pull up your weight or band. When finished with the left side switch and do the right side). 8 -10 reps for size, 12 – 15 reps for definition.
11. Dive bomber pushups (wide hands and feet with your butt in the air, dip down as if you are sliding ‘under a fence.’ Come back up in the same ‘under the fence’ motion.) – Max reps
12. Back flys (sitting on the edge of a chair, with weights behind your ankles, pull the weight up in a fly motion. Be sure to lift with your back and not shoulders (collapse your shoulder blades together)). 8 -10 reps for size, 12 – 15 reps for definition.
*** End of round one - 60 second break!
*** Repeat!
Comments
yung ganitong program dapat may base ka na talaga eh. hirap kaya mag push ups. lol.
agree! lalo na nung out of shape ako i can barely do 3 proper reps hahahahaha
ano pa kaya qng pull ups lol
yes, kaya dapat may base ka na talaga. kung tipong wala kang ginagawa ng matagal, boom, hirap nyan. hahahaha.