Monday chest day
@nishant_dogra4 (33)
India
July 3, 2016 3:46pm CST
Whats up guys this is Nishant Dogra...
As my topic is related to workout so now m telling u the workout plan for monday that is chest day
10-15 min warmup
5-10 min stretching (chest muscles)
Flat barbell press 3 set (12,10,8)
Flat dumbbell fly 3 set (12,10,10)
Inclined dumbbell press 3 set (12,10,10)
Pushups 3 sets (15,15,12)
In all exercises increses the weight
30-40 second rest between each set
After workout enjoy ur post workout drink.....
4 people like this
2 responses
@Umesh_K (676)
•
4 Jul 16
@nishant_dogra4 thank you very much. I should start from tommorow, as I just had my dinner
1 person likes this
@nishant_dogra4 (33)
• India
4 Jul 16
@Umesh_K ur welcome bro m new at my lot plzz help me as well
1 person likes this
@nishant_dogra4 (33)
• India
4 Jul 16
The 2 major step u have ti take to get rockhard abs-
1.nutrition
2.workout
As per ur ques. I'll tell u the workout
Monday-upper abs=
1st exercise. inclined crunches 3 sets 20 reps each
2nd. Knee crunches 3 sets 20-15-15 reps
3rd.plank 3 sets 30-30-20 sec
Tuesday-lower abs=
1.leg raises 3 sets 20-20-20
2.flatter kick 3 sets 20-20-20
3.plank 3 sets 15-15-15 sec
Wednesday-side abs=
1.cycling crunches 2 sets 20-15
2. Heels touches 2 sets 20-20
3.russian twist 2 sets 15-15
Thusday- same as monday
Friday-same as tuesday
Saturday-same as wednesday
Sunday-rest day
2 people like this
@allen0187 (58582)
• Philippines
4 Jul 16
Thanks for sharing your chest workout. How many times a week do you exercise your chest? What is the starting weight that you use to lift and what intervals do you add in your succeeding sets?
1 person likes this
@nishant_dogra4 (33)
• India
4 Jul 16
Your welcome allen.....first of all i train my chest workout once a week but i changed my exercise schedule week by week for example next monday i'll train my chest but my exercise is little different and the sets nd reps are also different as well.
My weight contribution is-
Flat barbell press= (12.5kg-15kg-17.5kg)
Dumbbell fly= (10kg-15kg-17.5kg)
Inclined dumbbell press= (10kg-15kg-17.5kg)
Pushups is without weights
And thats not important that you'll have to lift that weight guys lift sufficient amout of weight which ur body allows...
1 person likes this
@allen0187 (58582)
• Philippines
4 Jul 16
@nishant_dogra4 thanks for the replies.
Looking to change up my workout routine and include more lifting. Currently doing circuit training and HIIT but I need to tone as well so lifting weights will do just that.
1 person likes this
