Push chest program

[kupalnahakdog]

PUSH

Chest

INCLINE DUMBELL BENCH PRESS 3x10
FLAT BARBELL BENCH PRESS 3x10
CHEST FLY'S 3x8
HIGH TO LOW CABLE FLY 3x12

Shoulder

LATERAL RAISES 3x12
FRONT RAISES 3x12
REVERSE SHOULDER FLIES 3x12
CABLE FACE PULLS 3x12

Tricep

Cable tricep push up 3x12
Cable push down 3x12
Dips 2x10

 

[kupalnahakdog]

Avoid mistakes, rest for 2-3 minutes only

 

[neorlyxx]

fatiguemaxxing you only need these exercises

chest fly 6-8 reps 2 sets
any kind of bench press 6-8 2sets

shoulder press 90° 6-8 reps 2sets
lateral raise 8-10 reps 2sets
reverse chest fly for rear delts 6-8 2sets

tricep
tricep pulldown unilateral or bilateral 6-8 reps 2sets

jm press 6-8 reps 2sets

less time consumed and with these exercises mas natatarget muscles mo doing many reps isnt optimal try to research science based lifting its much better bro

 

[seqerc]

fatiguemaxxing you only need these exercises

chest fly 6-8 reps 2 sets
any kind of bench press 6-8 2sets

shoulder press 90° 6-8 reps 2sets
lateral raise 8-10 reps 2sets
reverse chest fly for rear delts 6-8 2sets

tricep
tricep pulldown unilateral or bilateral 6-8 reps 2sets

jm press 6-8 reps 2sets

less time consumed and with these exercises mas natatarget muscles mo doing many reps isnt optimal try to research science based lifting its much better bro

ano suggestion mo boss if home workout lang and no equipment

 

[xiaolongnigs]

as long as naeenjoy mo ang workouts, get strong with it super goods na yan sir

 

[neorlyxx]

ano suggestion mo boss if home workout lang and no equipment

i started doing calisthenics 1yr ago
and i did
push ups inclined and declined
pull ups basta kung san ka pwedeng mag lambitin na maayos grip mo
sit ups
and for arms try lifting bags with books or anything para bumigat yung bag
and sa legs squats lang i do it 3 times a week only

 

[neorlyxx]

as long as naeenjoy mo ang workouts, get strong with it super goods na yan sir

this is true as long as you do it consistently and eat healthy ur still gonna get big regardless of the exercise and reps that u do

 

[--Chaeyoung--]

Paano paps kapag may mga dumb bell sets ka naman kaso wala kang mga bench tulad nung mga nabanggit mo paps. Hirap kasi mag chest fly ba yun yung need mong humiga sa bench. Gusto ko sana magpalaki rin ng dibdib e