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#MONDAY
(CHEST WORKOUT) :-
TRIPLE SET CHEST WORKOUT
I changed things up a lot in this chest workout. Deciding to go with 3 chest exercises in a row really shocked my muscles. This was exactly what I needed as my body was getting use to workouts. These were the exercises that this workout consisted of: (I did all 3 exercises back to back then rested 2 minutes between sets)
Circuit A: 4 sets
1.) Incline Bench Press
2.) Incline Dumbbell Fly
3.) Push-Up on Dumbbells
Circuit B: 4 sets
1.) Flat Bench Press
2.) Flat Dumbbell Fly
3.) Close Bench Push-Up
#TUESDAY
(BACK WORKOUT) :-
1.) One-Arm Row superset with Lat
Pulldowns. 4 sets of 8-10 reps each
2.) Seated Cable Row superset with
Pullovers. 4 sets of 12-15 reps each
3.) Dumbbell Rows on Incline Bench
superset with Reverse Fly. 4 sets of 10-12
reps each
I rested 90 seconds between each set.
Will keep switching up my routine.
#WEDNESDAY
(BICEPS WORKOUT) :-
(1 did all 3 exercises back to back then rested 2 minutes between sets)
Triple set: 4 sets
1.) EZ-Bar Curl- 10 reps
2.) EZ-Bar Spider Curl- 10 reps
3.) In line Dumbbell Curl- 20 reps
#THURSDAY
(TRICEPS WORKOUT) :-
TRICEP TRIPLE SET
(I did all 3 exercises back to back then rested 2 minutes between sets)
1.) EZ-Bar Skull Crusher – 10 reps
2.) Overhead Cable Extension – 10 reps
3.) Cable Pushdown -20 reps
#FRIDAY
(SHOULDERS WORKOUT)
&
(CORE/ABS WORKOUT) :-
I decided to use ab sliders for my core workout. This workout consists of 3 exercises performed back to back then I rested 90 seconds. I repeated this circuit
4 times.
#SATURDAY
(LEGS WORKOUT)
#SUNDAY
(REST/HOLIDAY)
*DISCLAIMER:- Pankaj fitness bodybuilding is not telling any one to do these exercises or workouts, so doing them will be at your own risk.
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