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Tuesday, May 10, 2016

Chest and Triceps Complete Workout for Building Size

The following free weight exercises are designed to strengthen many of the major muscles of the upper body using free weights. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

For those who are untrained, you should begin by performing one or two sets of only a few free weight exercises, with light resistance, working a variety of muscle groups and gradually increase the number of exercises, resistance and sets over a number of sessions provided there are no signs of injury.

For beginners, it is generally advisable to begin with light weights that allow you to perform 20 – 30 repetitions of each exercise with good control, posture and form. Allow approximately 1 minute rest and recovery between exercise sets.

As your endurance and strength improves, aim to gradually increase the number of sets of each exercise over a number of sessions until you are eventually performing 3 – 4 sets of each exercise provided the exercises are pain free. These free weight exercises can then be progressed by gradually increasing the weights used so that fatigue is achieved by 8 – 12 repetitions and by progressing to other unaccustomed exercises provided they are pain free.

Specific requirements may vary between individuals depending on the functional goals they wish to achieve. Your physiotherapist can advise on the most appropriate resistance, sets and repetitions to meet your needs.

Ensure you always perform an appropriate warm up before beginning any strengthening exercises, an appropriate cool down after and ensure you balance recovery periods from training to prevent injury. Generally, it is advisable to perform a selection of the following free weight exercises 1 – 2 times per week provided they do not cause or increase pain. Allow approximately 4 – 7 recovery days before repeating the same exercises, to allow muscle recovery. 

Chest Workout

    Bench Press (Barbell) – 4 Sets/8-12 Reps
    Incline Bench Press (Barbell) – 4 Sets/8-12 Reps
    Weighted Push-ups – 3 Sets / 8-12 Reps
    Dumbbell Pullovers – 3 Sets /8-12 Reps
    Standing Cable Flyes – 3 Sets / 10-12 Reps

Triceps Workout

    Flat Bench Triceps Extension – 3 Sets / 10-12 Reps
    Overhead Rope Extensions – 3 Sets / 10-12 Reps
    Dips (Weighted Dips) – 3 Sets / 10-12 Reps
    Triceps Cable Pushdown – 3 Sets / 10-12 Reps
    Overhead Dumbbell Extensions – 3 Sets / 10-12 Reps

 I’ve been doing these exercises for years and i’m confident that if you do them yourself you will get great results as long as your remain consistent with them.

Hope you liked my chest and triceps workout and I definitely recommend it if you have been struggling to back on size and definition in your upper body.



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