2. 0000006179 00000 n 0000033951 00000 n Chest exercises.doc Page 6 of 19 Decline Barbell Bench Press Exercise Data Main Muscle Worked: Chest Other Muscles Worked: Triceps,Shoulders Equipment: Barbell Mechanics Type: Compound Tips: Lie on a decline bench, hold barbell about 6" wider than shoulder width. 0000001436 00000 n 0000003570 00000 n trailer <<3586699166A04FD1B9FDE3472C062303>]/Prev 918292>> startxref 0 %%EOF 122 0 obj <>stream Purpose:- To Build Muscle Mass in the Chest {Also works on front deltoids and triceps}. Chest Workout At Home: Takeaway. Thanks Kieran! 0000004744 00000 n 0000043106 00000 n By the end of this blog post you will learn how to do a chest and back workout in 3 different ways using the same 8 exercises. jÉ~™7wÕĞMZm~‡ƒ^*Ñ–ÂÍ�Dšø+’挫F½÷Æ÷ë x»:Y endstream endobj 9 0 obj <>>>/Lang(en-US)/Metadata 6 0 R/Outlines 3 0 R/Pages 5 0 R/Type/Catalog/ViewerPreferences<>>> endobj 10 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text]/Properties<>/XObject<>>>/Rotate 0/Tabs/W/Thumb 4 0 R/TrimBox[0.0 0.0 1080.0 2931.71]/Type/Page>> endobj 11 0 obj [12 0 R 13 0 R 14 0 R 15 0 R 16 0 R 17 0 R 18 0 R 19 0 R 20 0 R 21 0 R 22 0 R 23 0 R 24 0 R 25 0 R 26 0 R 27 0 R 28 0 R 29 0 R 30 0 R 31 0 R 32 0 R 33 0 R 34 0 R 35 0 R 36 0 R 37 0 R 38 0 R 39 0 R 40 0 R 41 0 R 42 0 R 43 0 R 44 0 R] endobj 12 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 2098.86 156.848 2070.18]/Subtype/Link/Type/Annot>> endobj 13 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 2048.86 197.948 2020.18]/Subtype/Link/Type/Annot>> endobj 14 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1998.86 212.924 1970.18]/Subtype/Link/Type/Annot>> endobj 15 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1948.86 379.395 1920.18]/Subtype/Link/Type/Annot>> endobj 16 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1898.86 331.522 1870.18]/Subtype/Link/Type/Annot>> endobj 17 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1848.86 112.474 1820.18]/Subtype/Link/Type/Annot>> endobj 18 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1798.86 219.397 1770.18]/Subtype/Link/Type/Annot>> endobj 19 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1514.99 152.198 1486.31]/Subtype/Link/Type/Annot>> endobj 20 0 obj <>/Border[0 0 0]/H/N/Rect[185.873 1514.99 333.872 1486.31]/Subtype/Link/Type/Annot>> endobj 21 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1464.99 287.021 1436.31]/Subtype/Link/Type/Annot>> endobj 22 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1414.99 221.397 1386.31]/Subtype/Link/Type/Annot>> endobj 23 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1364.99 214.523 1336.31]/Subtype/Link/Type/Annot>> endobj 24 0 obj <>/Border[0 0 0]/H/N/Rect[248.197 1364.99 336.221 1336.31]/Subtype/Link/Type/Annot>> endobj 25 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1314.99 247.297 1286.31]/Subtype/Link/Type/Annot>> endobj 26 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 494.797 311.045 466.122]/Subtype/Link/Type/Annot>> endobj 27 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 444.797 195.424 416.122]/Subtype/Link/Type/Annot>> endobj 28 0 obj <>/Border[0 0 0]/H/N/Rect[229.098 444.797 473.844 416.122]/Subtype/Link/Type/Annot>> endobj 29 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 404.797 252.772 376.122]/Subtype/Link/Type/Annot>> endobj 30 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 374.797 307.847 346.122]/Subtype/Link/Type/Annot>> endobj 31 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 334.797 216.223 306.122]/Subtype/Link/Type/Annot>> endobj 32 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 284.797 206.521 256.122]/Subtype/Link/Type/Annot>> endobj 33 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 234.797 287.146 206.122]/Subtype/Link/Type/Annot>> endobj 34 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 184.797 315.671 156.122]/Subtype/Link/Type/Annot>> endobj 35 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 1029.8 137.624 1001.12]/Subtype/Link/Type/Annot>> endobj 36 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 979.797 187.248 951.122]/Subtype/Link/Type/Annot>> endobj 37 0 obj <>/Border[0 0 0]/H/N/Rect[220.923 979.797 405.946 951.122]/Subtype/Link/Type/Annot>> endobj 38 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 929.797 223.773 901.122]/Subtype/Link/Type/Annot>> endobj 39 0 obj <>/Border[0 0 0]/H/N/Rect[257.448 929.797 361.471 901.122]/Subtype/Link/Type/Annot>> endobj 40 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 879.797 236.896 851.122]/Subtype/Link/Type/Annot>> endobj 41 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 829.797 165.748 801.122]/Subtype/Link/Type/Annot>> endobj 42 0 obj <>/Border[0 0 0]/H/N/Rect[65.5 779.797 249.597 751.122]/Subtype/Link/Type/Annot>> endobj 43 0 obj <>/Border[0 0 0]/H/N/Rect[151.206 2362.67 429.088 2343.9]/Subtype/Link/Type/Annot>> endobj 44 0 obj <>/Border[0 0 0]/H/N/Rect[34.6789 2333.82 286.87 2317.4]/Subtype/Link/Type/Annot>> endobj 45 0 obj <> endobj 46 0 obj <> endobj 47 0 obj <> endobj 48 0 obj [/ICCBased 60 0 R] endobj 49 0 obj <>stream Monday - Back & Chest Exercise Sets Reps Workout #1 Deadlifts 3 3 Bench Press 3 5 Pendlay Rows 3 8 - 10 Incline Dumbbell Bench Press 3 8 - 10 One Arm Dumbbell Rows 2 20 - 25 Dips 3 AMAP* Barbell Shrugs 3 12 - 15 *As Many As Possible Thursday - Back & Chest Exercise Sets Reps Workout #2 Pull Ups or Inverted Rows (Rest - Pause) 6 AMAP* 0000011176 00000 n Click Here. Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell.

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