Best Lower Chest Workout Routine – Follow The Fiber

Push Ups

30

Bench Press

15, 15


Dip Plus

6, 6, 6


Decline DB Press

8, 8, 8

Jack Hammer Push Down

12, 12, 12


Kneeing Cable Cross

10, 10, 10

Incline Barbell Twisting Push-Up

12, 12, 12


Decline Cable Press

6, 6, 6

Full Back muscle Building Routine

Barbell Row

6
6
6

Dead Lift

10
10
10

Shrugs

10
10
10
Super sets 1 minute rest

Single Arm Cable Row

12
12
12

Cable Side Shrug Turns

6
6
6
6

Pull ups

(Close Grip, Wide, Curl Up, Neutral)

5
5
5
5
Super sets 1 minute rest

Reverse Hyper Extensions

(Inverse Pull Down, Row)

10
10
10

Planks

(Front, Side & Side)

60 secs each side
60 secs each side
60 secs each side
Super sets 1 minute rest

Incline bench Y raises

10
10
10

W DB Raise

10
10
10
Super sets 1 minute rest

Big Bulging Shoulders Workout

Standing Press

10, 10, 10, 10

DB Lateral Raise

12, 12, 12

Rest 1 minute


DB Military Press

10, 10, 10, 10

Incline Bench Reverse Fly

8, 8, 8

Rest 2 minutes


Two-Arm Cable Cross Raise

12, 12, 12

Barbell High Pull

10, 10, 10

Rest: 3-2 minutes (challenger yourself to a low rest time)

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Skull Crushers

15, 12, 10

Increase weight with each set


Cable Overhead Extension

12, 12, 12

Increase weight with each set


Caption Chair Dips

10, 10, 10


Reverse Grip Cable Extensions

15, 12, 10


Lying Pronate Dumbell Extensions

15, 15, 15


2 Arm Standing Dumbell Kickbacks

10, 10, 10


Seated Machine Hammer Tricep

15, 12, 10

 

Tri Harder

Dips

10, 10, 10, 10, 10

Pull Ups

8, 8, 8, 8, 8


Tri Push Ups

12, 12, 12, 12, 12

Close Grip Press

8, 8, 8, 8, 8, 8


DB Squat

Overhead Rope Press

12, 12, 12, 12, 12


Cable One Arm Extensions

10, 10, 10, 10, 10

Push Ups

15, 15, 15, 15, 15

TRX Skull Crushers

5, 5, 5, 5, 5

 

Back Burner

Row Machine

15 minutes +3500 M

Rest: 2 minutes increase weights each set


TRX Row

Weighted Hyperextensions

8, 8, 8, 8, 8, 8

Rest 1 minute


Pull Ups

Military Press

6, 6, 6, 6, 6, 6

Rest 2 minutes


DB Bentover Row

50, 50, 50

Up Right Row

6, 6, 6, 6, 6, 6

Rest: 3-2 minutes (challenger yourself to a low rest time)

Chest Day !!!

Incline Barbell Bench Press

3, 3, 3, 3, 3

Rest: 1 minute


Flat Barbell Bench Press

20, 15, 10, 5, 5

Flat Db Flyes

12, 12, 12, 12

Rest:  1-2 minutes


Hammer Strength Incline Bench Press

20, 15, 10, 5


Triset:

Decline Bench Press

20, 15, 10, 5, 5

Decline DB Flyes

12, 12, 12, 12

Flat Barbell Pullovers

20, 15, 10, 5, 5

Rest 2 minutes increase weight each set


Lower Back Extensions

40, 40, 40

Push Ups

15, 15, 15, 15

Rest 1 minute

Advanced Shoulders Workout

Seated DB Military Press

20, 20, 20, 20, 20

Rest: 2 minutes increase weights each set


Triset:

Arnold Press

DB Lateral Raises

Cable Lateral Raises

15, 15, 15, 15

Rest 2 minutes


Triset:

Lying Side Laterals

Rear Delt DB Flyes

Cable Face Pulls

15, 15, 15, 15

Rest 2 minutes


Back Extensions

50, 50, 50

Knee Ups

20, 20, 20, 20

Rest 1 minute

Shoulder Workouts With Dumbbells

  • Lateral Push Ups – 15
  • Inch Worms – 15 yd
  • Squat Dumbell Press – 15

Dumbbell Bent-Over Lateral Raise

Front Raise Rotate – Plate Or Dumbell

10, 10, 10, 10 (Superset)

Side Raise

Seated Front Rise

8, 8, 8, 8, 8 (Superset)

Upright row

6, 6, 6, 6, 6

Arnold Press

10, 10, 10, 10