Full Week Workout Plan for Muscle Gain | Day 01 - Chest & Triceps | Yatinder Singh

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Following the right workout, pattern and proper planning of workout schedule are very important.

We are giving you a full week workout plan which includes exercises, sets and repetitions and the correct technique to perform them. Anyone can follow it; beginner, intermediate or advanced. The intensity of the workout will have to be considered as per everyone’s capacity.

In this video, Day 01 has been explained where we are training Chest & Triceps.

Exercises:

Exercise 01: Incline Bench Press
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 10 reps
3rd & 4th Set: 8-10 reps

Exercise 02: Flat Bench Dumbbell Hammer Press
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 6-8 reps

Exercise 03: Incline Bench Dumbbell Fly
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 12-15 reps

Exercise 04: Flat Bench Press
2 Sets (Superset)
Repetitions-
1st Set: 12 reps
2nd Set: 12 reps

Exercise 05: Cross Bench Dumbbell Pullover (Superset)
2 Sets
Repetitions-
1st Set: 12 reps
2nd Set: 12 reps

Exercise 06: Tricep Rope Pushdown
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 10-12 reps
3rd & 4th Set: 8-10 reps

Exercise 07: Lying Tricep Extension
3 Sets
Repetitions-
1st Set: 10-12 reps
2nd & 3rd Set: 10-12 reps

Do watch the video full and don’t forget to like the video and comment down your questions and queries.

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