Chest (Pectoralis) #1 - Both faces (Major y Minor) - WEIGHTS



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Chest (Pectoralis) #1 - Both faces (Major y Minor)
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WEIGHTS
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2017-01-31 12:26:51
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Workout Routine created by WIKI4SPORT



Workout routine for...
Chest

Workout Routine Name: Chest (Pectoralis) #1 - Both faces (Major y Minor)

 

Type of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).

 

  WARM UP:

  1. Warm up about 4 to 5 minutes simulating light chest exercises.
  2. Perform stretches for chest , 5-10 seconds , repeat 3 to 4 times.



WORKOUT ROUTINE:

          1. Incline bench press

            (Remember to semi-flex at the final position (when is up) and immediately go down , to maintain the muscular tension, )

          2. Flat bench press (horizontal) 

             (Remember to semi-flex at the final position (when is up) to maintain the muscular tension, immediately go down)

          3. Dumbbell Flys On A Incline Bench

          4. Dumbbell Flys On A Flat Bench

          5. Cross Over, semiflexed trunk.

 


 Note(s):
- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds