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4 views

Workout

Uploaded by

2504.fahim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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CHEST

1) Upper Chest
a) Incline Dumbbell Press – optimal bench angle 30-45 degrees
2) Middle Chest
a) Barbell bench press – activation of middle chest but sometimes can also activate more of triceps. Limited
range of motion
b) Dumbbell Bench press – Activation of middle chest but less
activation of triceps. Greater range of motion Low to high cable flys – upper chest – arms
3) Lower Chest at 45 degree angle – elbows slightly bent –
a) Dips Alternate dips cable station fixed above 2-3 positions
from bottom

 High to low cable crossovers – target whole chest

 Banded Push ups increase strength


Back
 In all following back exercises, think of lifting/rowing the weight from elbow and not bicep.
 Use a thumbless grip.
 Mind-muscle connection
 Lats activation is better if trained them first
 Bring your shoulders down and away from ears to depress your traps.
1) Deadlift – Start first in your back day workout
2) Pull ups –
Chin-ups or pull-ups ? – both have same lat activation
Pull ups – more lower trap
Chin ups – more biceps
Try both and see what works best for your back
When you are able to do 10-12 clean reps, then start adding weight to your pull-ups
If struggling on doing pull ups then focus on negative pull-ups until you build the strength to do body weight pull
ups

3) Chest supported Rows -

4) Lat Pulldowns – Overhand middle and wide grip front pulldowns with a slight lean back are likely the best. Slight
lean your body at 135 degrees. Do not swing at every rep. Use a combination of
middle and wide grip.

5) Scapular Pull ups – strengthens lower traps. Hang from a bar to press your shoulders down & away from your
ears pull your body up without allowing your elbows to bend.
Biceps Incline DB
Perform 3 sets of 6-8 reps curls

1. Chin ups – mostly do first in your workout


2. Incline DB curls – targets more of long head
3. Concentration Curls – Targets more of short head

Forearms
1. Standing wrist curls – strengthens flexors. Let the bar roll down to fingertips and then roll up with fingers and
wrists
2. Standing wrist extensions – targets extensors. Hold the bar with an overhand grip & and extend your
wrists upwards & then bring them down to neutral position
3. Reverse Curls (DB/BB) – Use a pronated grip. Targets brachioradialis.

4. Wrist Rollers – For metabolic stress. Grab a bar and rotate it forward as fast as possible for 30-40 seconds and
then rotate it back as fast as possible for 30-60 seconds
5. Farmer’s walk / hold – in substitution of suitcase hold
Triceps
1. Overhead cable extension/ Lying DB Extensions/ Single arm standing DB Extensions – Long head
2. Cable pushdowns w straight bar or a v-bar – Lateral Head
3. Bench dips/ Triangle push-ups – medial head : better activation in triangle push-ups. Try for yourself. Train till
failure in all sets of triangle push-ups

Recommended 3 sets with heavy weight for 6-8 reps

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