Basic Chest Workout

Basic chest exercise movements for muscle mass and strength.

BENCH PRESS WITH SMITH MACHINE

Either a regular bench or a solo bench with a Smith Machine is good for working on your chest. It's just that adding variety and different types of exercises is a good thing. It keeps monotony away and it's a surprise to the muscles worked. Dumbbell presses are also another alternative. 

4 sets of 12 to 15 repetitions. 

INCLINE BENCH WITH SMITH MACHINE 

Like I said before, a regular incline bench station or a solo bench inclined and using a Smith machine are good. 

4 sets of 12-15 reps

INCLINE DUMBBELL PRESS

Ok so incline dumbbell presses after incline barbell presses for me are good cause I like to emphasize a lot on the upper chest. It's either the dumbbell press move or the dumbbell fly move. 

3 sets of 10-12 repetitions

PEC FLYE MACHINE

On this one, make sure the seat is adjusted accordingly with your height. For example, I'm 6'2", so I'm going to lower the seat in order for my arms to be aligned with my shoulders, but in my case I keep it just a little lower than my shoulders because of an injury due to an accident. In other cases, keep your arms aligned with your shoulders. Squeeze the pecs. Perform controlled movements. 

3 sets of 12-15 repetitions

CABLE CROSSOVER MACHINE

The final touch. Make sure to contract the muscle at the end of the movement. Bring it up slow and controlled. 

3 sets of 12-15 repetitions
You can add weight and reduce the reps to the 8-10 range for mass and strength. If you want more definition go for the higher rep range. 12-15 is good. Get that muscle failure. 
You're welcome.
Till next time,

https://linktr.ee/RamboBodyFitness

PreSeason Training Competitive Sports

  Pre-Conditioning/Endurance

8-12 Weeks
[Mondays and Thursdays]

All blank spaces in the Weight x Reps sections are for you to put the desired weight. Add weight and reduce repetitions where indicated. Always use moderation. Do not try to impress anybody. Avoid injuries. Work at your own pace. Train hard, and safe.

Body Part - Chest
Exercise - Dumbell Bench Press
Set 1
Weight x Reps___x 15
Rest between sets-1-2 minutes
Set 2
WxR___x 10
Set 3
WxR___x 8
Set 4
WxR___x 8
...........................................................
Exercise - Incline Dumbell Flyes
Set 1
WxR___x 10
Set 2
WxR___x 8
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Back
Exercise - Lat Pulldowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Low-Pulley Rows
Set 1
WxR___x 10
Set 2
WxR___x 8

RBS - 1-2 minutes
...........................................................
Exercise - Back Extensions
Set 1
WxR___x 15-30
Set 2
WxR___x 15-30

Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Shoulders
Exercise - Dumbell Shoulder Press
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Exercise - Dumbell Shrugs
Set 1
WxR___x 12
Set 2
WxR___x 10
Rest Between Sets - 1-2 minutes
...........................................................
Body Part - Abdominals
Exercise - Crunches
Sets - 3 sets
WxR___x 12-30
Rest Between Sets - 1-2 minutes
...........................................................

[Tuesdays and Fridays]

Body Part - Legs
Exercise - Hack Squat
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
Set 4
WxR___x 8

RBS - 1-2 minutes
......................................................
Exercise - Leg Extensions
Set 1
WxR___x 10
Set 2
WxR___x 8
RBS - 1-2 minutes
......................................................
Exercise - Lunges
Set 1
WxR___x 12
Set 2
WxR___x 10
RBS - 1-2 minutes
......................................................
Exercise - Leg Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Calves
Exercise - Seated Raises
Set 1
WxR___x 15
Set 2
WxR___x 12
RBS - 1-2 minutes
......................................................
Body Part - Biceps
Exercise - Preacher Curls
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
......................................................
Body Part - Triceps
Exercise - Pushdowns
Set 1
WxR___x 15
Set 2
WxR___x 12
Set 3
WxR___x 10
RBS - 1-2 minutes
.....................................................

You're welcome. 

Nutritional Tips For Lean Muscle

For those of you seeking to rip your body, cut up, shred it up, or simply put, pack on muscle, here are a few tips on how to eat for it.

Try this for six weeks, if you don't see results, leave a complaint on my blog.

Tip#1. Get at least one gram of protein per pound of bodyweight.

Tip#2. Once you determine your daily protein intake, divide it into at least five meals ( six would be even better) and space them evenly throughout the day.

Tip#3. When it comes to carbs, try eating no more than about 2/3 of the protein you are getting. For example, if you are taking in 150 grams of protein per day, try not ot go over 100 grams of protein from solid foods per day.

Tip#4. Make up the bulk of your carbs from the low glycemic category. This will include slow-cooking oatmeal, yams, apples, legumes, peaches, apricots, berries, grapes and pears, to name a few. Note that a lot of the summer fruits are low glycemic, so this is an ideal time to start paying attention to the glycemic issue and you'll have some great options to work with.

Tip#5. Don't eat any carbs with the last meal of the day-which is usually going to be within an hour or two of your bedtime. Yes, I said an hour or two before bed. By not eating for many hours before bedtime you do nothing to help your weight loss efforts. In fact, you are hurting your transformation. When you don't eat for long gaps of time your metabolism suppresses and slows down and that makes it much harder to lose any weight.

Tip#6. Don't be afraid to include some fats in your program, but choose them from the unsaturated category. Things like nuts and nut butters, avocados and olives and sesame and canola oils are all unsaturated.

That's it for the moment boys and girls. I hope this is much to your health, advantage and physical goals.

Like I said, if it does not work, give me a hollar.

Till next time,

https://linktr.ee/RamboBodyFitness