Day 2 : Chest and Triceps
The reason I list these two together is because the main exercises that work the chest also works the triceps secondary to some degree.
To build chest muscle one should do compound exercises that work a lot of muscles at the same time with heavy weights.
Begin : 10 mins warm up on the treadmill
Bench Press : 4 sets of 8 - 12 reps bench press
Lie back on a sturdy bench, hold the barbell above your chest, hand shoulder width apart or more, slowly lower it until its reaches just above your chest, don’t rest it on your chest, push it back up to the beginning again, and repeat.
Weight on barbell = 20kgs – 40 kgs
Incline Dumbbell Bench Press : 4 sets of 8 - 12 reps
Lie back on a sturdy incline bench, hold the dumbbells above your chest, hand shoulder width apart or more, slowly lower it to your chest, push it back up to the beginning again, repeat.
Weight on each dumbbell = 10kgs – 20 kgs
Dips : 4 sets of as much as you can perform.
This is a body weight exercise meaning no weight is used performing only with your own body weight.
With your back to a bench or another sturdy object, place your hands on the edge and dip up and down using your triceps muscles.
DO NOT lock your arm at the top of the movement, rather stop just before the arm straightens, then slowly let yourself down to the ground again, not touching the ground but hovering an inch above it.
Overhead Dumbbell Triceps Extension : 4 sets of 8 - 12 reps each arm.
Hold a dumbbell in one hand and bring it above your head, keeping your arm near to your head extend it so that your arm is straightened above your head.
Slowly lower it to start position.
With this move its important to only move your elbow joint and not to move the part of your arm between your shoulder and elbow, this way the focus is on the triceps muscle which is exactly what you want.
Repeat for the other hand.
Weight on the dumbbell = 7kgs – 15kgs
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