Exercise no. 1

Pec Deck

4 sets of 8-12 reps

Pec Deck is a great way to really stretch your chest and get a good pump.

  1. Sit down at the pec deck machine with your back against the back padding. You’ll want to position the seat so that if you put your arms on the handlebars they’re parallel to the floor.
  2. Adjust the machine so each of the handles are on your left and right side.
  3. Grip the handles and with your arms straight, but elbows slightly bent, push both handles towards the middle.You should feel your chest squeezing together. Hold this position for 1-2 seconds.
  4. Now slowly ease the handles back to their starting position.
  5. Repeat for the desired number of reps.
Exercise no. 2

Tricep Pushdowns

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Exercise no. 3

Tricep Dips

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Exercise no. 4

Skull Crushers

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Exercise no. 5

Incline Barbell Bench Press

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Exercise no. 6

Dumbbell Bench Press

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Exercise no. 7

Decline Push Ups

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