For myself, I have
- Tricep / Bicep / Shoulder
- Chest / Back
- Shoulders / Traps (More Trap focus but a good combination)
- Quads, Calves & Hamstrings
These are essentially the ones I switch off between in the mornings, when I actually go to the gym.
I myself tend to do 3-4 different exercises, and 3-4 sets of each, just depending on the mood.
For chest and back, I tend to do 4 of these exercises and typically 4 sets of each. Also, I do chest and back in pairs and will do 1 Chest, 1 Back , then break. This is to ensure I am getting an equal number of each in and nice evenly toned muscles.
(The following are links to a website which will show you step by step how to do it)
Chest: Barbell Chest Press
Butterfly (With a machine)
Decline Dumbell Chest Press
Regular Dumbell Chest Press
Dumbell Flies
* Essentially, this is just butterflies using dumbells and lying down.
Machine Chest Press
The most basic exercise for chest is actually the push up. Yes it is boring and repetitive. But , you could easily switch it up. Try it with your feet on a bench, against a wall or simply just changing the width and positions of your hands. This is especially good for those without any equipment or gym membership
Back: Close- Grip Front Lat Pulldown (Machine Based)
Elevated Cable Rows (Machine Based)
Wide-Grip Front Lat Pulldown
Wide-Grip Pulldown Behind the Neck
**These exercises all work your LATS (latissimus doris)
One Arm Dumbbell Row
Seated Cable Row
**These exercises all work your Mid Back
The most basic exercise to work your back is essentially chin ups or pull ups. This is basically without equipment or even a gym membership. Like push ups, you can make many variations of these as well, but in the end, they will mainly work your LATS
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