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Workout routine for...
	Chest

Workout Routine Name: Chest (Pectoralis) - Emphasis in both face (Intense)

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.

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

WORKOUT ROUTINE:

>> Exercise #1: Incline bench press + Dumbbell Flys On A Flat Bench

 

 + 

>> Exercise #2: Dumbbell Flys On A Incline Bench

>> Exercise #3: Peck Deck + Chest Dips

+ 

>> Exercise #4: Machine chest vertical press + Cross Over

  + 

 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

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