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Funkysafe2

Charms - Chest and Arm Day Workout [Exercises Included]

5 posts in this topic

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Workout time - 1hr 10mins

 

Pectorals:

• Incline benchpress for upper pectoral - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 30kg

• Horizontal benchpress for central pectoral - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 30kg

• Decline Bench press to make your mantits perky - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 30kg

 

Deltoids (Top of the Arm Muscles):

• Seated Dumbbell Flys - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 5kg

• Pullups - 3 sets of 10 reps ( If you cant do this, there should be an assisted pullerupper in your gym which will reduce your body weight using a cushion, just make it as hard for you to do as you can. No pain, No gains.

 

Biceps:

• The Classic Dumbbell Curl - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 5kg

• Dumbbell Curl (elbow against leg) - 3 sets of 7 reps on highest weight you can handle then 25 reps of a light weight for toning such as 5kg

 

Triceps: 

• Tricep dips (use two benches (arms on one bench feet on the other)) - 3 sets of 20 reps (if this gets too easy for you, put dumbbells on your lap)

• Skullcrushers - 3 sets of 10 reps using bench bar highest weight you can handle roughly 30kgs is a good shout (dont underestimate this one, its a killer.

 

Sneak in a cheeky bit of Traps if you have time:

• Dumbbell Shrugs - 3 sets of 15 reps on highest weight you can handle then 25 reps of a light weight for toning such as 10kg each dungbell.

 

Hope you use these excersises they're a killer, and remember kids..

 

If the bar aint bending,you're just pretending.

 

go on my profile and rate 5 stars if you enjoyed this thanks guys

Edited by Funkysafe2

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