Chest Back Routine

Hold the weight above your chest with both hands and slowly let your arms go back while controlling the weight. Lay on the incline bench which should be set at a 45-degree angle from the ground to execute an incline chest press.

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As you pull the weight up and over our chest make sure youre forcing your chest muscles to pull the weight.

Chest back routine. Chest and back Instructions. Barbell Incline Press 4 x 10 rest 60 sec 4. Have a dumbbell in each of your hands and position the dumbbells above your shoulders while keeping the arms straight.

Inhale at this portion of the exercise. Cable Pulldowns 4 x max rest 90 sec 3. Lift your hips up toward the ceiling to perform a bridge b.

Press the kettlebell up with one arm. Performing unilateral one side exercises can help reveal any imbalances between the right and left sides. Bend your elbows and bring your hands to your chest pulling the bands down and back.

For the rest-pause sets rest only 30 seconds between sets. Arnold paired chest with back which are antagonist muscle groups. Late in Arnolds competitive career this technique became one of his favorite ways to train chest and back.

This can be a slow to moderate walk on a treadmill with an incline an elliptical with a moderate resistance setting or a stationary bike with resistance set to low moderate. This will be your initial position. The key to the studies mentioned is pairing antagonistsagonist muscle groups such as chest and back biceps and triceps and quads and hamstrings.

Extend your arm straight above your head parallel to the ground and above your chest. Lets take a look at what this routine entails. Then bend your elbows and lower the dumbbells slowly until they are just one inch away from your chest.

Exhale at this portion of the exercise. The first chestback workout of the week Monday is focused on heavy free weight exercises while the second workout Thursdays centers around machines and rest-pause sets. What were about to go over are the actual chestback workouts of this routine.

Dumbbell Chest Press Bridge How to. Reverse Grip Bent-over Rows. Youll feel your lat muscles come contracting too.

To perform this workout for chest you will have to lie on your back. If you are on a cutting phase and would like to maximize your fat loss you can follow up your chest and back workout routine with a short session of cardio. Lie with your back on a bench holding dumbbells directly over your shoulders arms straight.

Barbell Chest Press 4 x 8 rest 90 sec 2. Bring the kettlebell back down with control. Workout 2 - This workout will focus on pull ups and rest-pause cable rowing along with rest-paused isolation and machine chest work.

Choose three to five moves below 17 focus on chest while 814 focus on. First off Arnold chased that pump and the one that the old-school chest and back workout delivered was off the charts. Mat dumbbells start with 5 to 10 pounds Good for.

Tilt your pelvis in and brace your core to connect your lower back to the bench. Lying on your back feet planted on the floor and knees bent hold a dumbbell with each hand overhead palms facing away from you a. Barbell Bent Over Row 4.

While one contracts the other is stretched. Monday Back Chest Day 1. Though they are both very large muscle groups Arnold followed a high-volume high-frequency approach performing this workout three times per week.

THE CHEST AND BACK WORKOUT 1. Your entire upper body feels blown up and as Arnold said thats a pretty satisfying feeling. Slowly lower one weight down to the ground bending your elbow 90 degrees c.

Your core should be tight and your glutes should. Back and Chest Specialization Workout Workout 1 - This workout will focus on deadlifts and heavy rowing along with barbelldumbbell chest work. Monday - Back Chest Exercise Sets Reps Workout 1 Deadlifts 3 3 Bench Press 3 5 Pendlay Rows 3 8 - 10 Incline Dumbbell Bench Press 3 8 - 10 One Arm Dumbbell Rows 2 20 - 25 Dips 3 AMAP Barbell Shrugs 3 12 - 15 As Many As Possible Thursday - Back Chest Exercise Sets Reps Workout 2 Pull Ups or Inverted Rows Rest - Pause 6 AMAP.

You can place the opposite arm on top of your chest or torso. In your right hand hold one dumbbell.

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