Gymsons

[Appaji]

Asal emi seyyanu undhe kg kanda vonti medha ..baga tinali time ki ika nundi ade naa workout 

[Maximus]

No need to get confused.

 

Nenu chesina exercises lo,

 

Barbell Bench Press and Dumbbell Bench Press -> Same effect, different variation

Inclined Cable Press, Inclined Chest Press Machine and Incline Dumbbell Press -> Same effect, different variation

Pec Fly Machine and High Cable Chest Fly -> Same effect, different variation

 

I repeated them becoz, malli next week varaku no hitting the chest.

 

Initially gym start chesinappudu inni variations same day lo cheyyakapothunde, but slowly gained the strength.

 

It's always good to do more variations once you get used.

 

I aslo did push ups and only chest exercise I missed was Decline Chest press and thats becoz too much waiting for the decline bench and dost gadu tondarapettadu inka chalu ani so was not able to do it.

it is vey confusing again..nuvvu upper chest kottinava or lower chest kottinava or middle chest kottinav anedhi na question...incline chesina roju decline aa..never heard of that......fly,reverse grip press lantivi  iviv kada variations...

[phani41]

so anni variations weeklo one day lo cheyyatam better aah, or distribute it across 2 days in a week??

 

I don't know which one is better, but I usually hit one muscle group a day. Chest one day, Shoulders one day, Legs one day, Biceps n Triceps one day and Back one day.

And all days abs and cardio. 

Now a days I also started doing calf raises and pull ups every alternate day.

I got used to this type of routine from the past couple of years.

[phani41]

it is vey confusing again..nuvvu upper chest kottinava or lower chest kottinava or middle chest kottinav anedhi na question...incline chesina roju decline aa..never heard of that......fly,reverse grip press lantivi  iviv kada variations...

 

There will be lot of variations for every exercise, you can do the same exercise using barbell or dumbbells or cable machines or some times even your body weight with out any equipment.

 

What I concentrated yesterday was mid and upper pectoral muscles and if time permitted I could have even hit the lower chest by doing decline chest press. 

 

As you said incline chesina roju decline aa..never heard of that....... If you have strength to do all three upper, middle and lower chest exercises, go for it. There is no rule saying that you have to do only one among the three in a single day. 

[Appaji]

[Maximus]

There will be lot of variations for every exercise, you can do the same exercise using barbell or dumbbells or cable machines or some times even your body weight with out any equipment.

 

What I concentrated yesterday was mid and upper pectoral muscles and if time permitted I could have even hit the lower chest by doing decline chest press. 

 

As you said incline chesina roju decline aa..never heard of that....... If you have strength to do all three upper, middle and lower chest exercises, go for it. There is no rule saying that you have to do only one among the three in a single day. 

i work out 5 times a week...been there doing it...all along..

 

you might need to rethink on that....still i think here is a mismatch in the routine...anything that works for you

 

[Maximus]

parking yekkada chesthavu mama

[KillChillPandey]

Deadlifts
3*8 20lbs
1*8 30lbs

Overhead press
3*8 barbell rod

Pulldowns
1*10 50lbs
1*10 60lbs
1*20 70lbs

Bicep curls
1*15 15lbs

Abs
2*20 crunches
1*15 leg raises

[Sreedevi]

[Sreedevi]

[kiladi bullodu]

 

lalla laa la la laaaaaa

 

https://www.youtube.com/watch?v=2BoN6EHex4U

[KillChillPandey]

ee thread endi ni lolli endi 

 

[phani41]

Today Shoulders - Bahubali

Start with stretching

 

Dumbbell Shoulder Press:

40 LBS in each hand 3 X 12

30 LBS in each hand 1 X 12

 

Dumbbell Lateral Raise:

10 LBS in each hand 1 x 12

12 LBS in each hand 1 x 12

15 LBS in each hand 2 x 12

 

Frontal Raise:

25 LBS plate 3 x 12

 

Upright Row:

50 LBS 3 X 12

 

Seated Barbell Military Press:

65 LBS 1 X 10

75 LBS 1 X 10

85 LBS 1 X 10

 

Dumbbell Shrugs:

50 LBS in each hand 3 X 15

 

Lateral Raise machine:

55 LBS 3 X 8

 

Chin-ups:

8 chin-ups with 16 LBS support

8 chin-ups with 12 LBS support

4 chin-ups with 8 LBS support

 

Rear Delt Fly Machine:

20 LBS 2 X 10

30 LBS 1 X 10

 

Barbell Shrugs:

140 LBS 3 X 15

 

AB exercises: 20 X 3 Leg raises, 20 X 3 Crunches, 3 X 1Minute Planks

 

End with Stretching.

[SUBBARAVU]

Rest day.

[KillChillPandey]

Barbell squats:

3*10 20lbs

Bench press:
3*10 20lbs

Bent over barbell rows:
3*10 10lbs

Standing calf raises:
1*15 90lbs
1*15 105lbs

Triceps pull downs:
1*15 50lbs
1*15 60lbs

Gained 2 pounds :(