WORKOUT

FOR
CHEST AND UPPERARM
GROUP 1
 EXERCISE TO BUILT A BETTER CHEST
 PUSHUPS
 BARBELL FLAT BENCH PRESS
 BARBELL DECLINE BENCH PRESS
 BARBELL INCLINE BENCH PRESS
 DIP
 CHEST FLY
 SVEND PRESS
 CABLE IRON CROSS
 DUMBBELL FLOOR PRESS
 PAUSE PUSH UP
 CLOSED GRIP PUSH UP
PUSHUP(3 sets of 15–20 reps)

TARGET MUSCLES
• Pectorals
• Deltoid
• Serratus anterior
• Trapezius
• Triceps
PAUSE PUSH UP(3 sets of 15–20 reps)

TARGET MUSCLES
• Pectorals
• Deltoid
• Trapezius
• Triceps
CLOSED GRIP PUSH UP(3 sets of 15–20 reps)

TARGET MUSCLES
• Deltoid
• Pectoralis major
• Triceps
BARBELL FLAT BENCH PRESS(3 sets of 15–20 reps)

TARGET MUSCLES
• Triceps Brachii
• Pectoralis major
BARBELL DECLINE BENCH PRESS(3 sets of 15–20 reps)

TARGET MUSCLES
• Upper pectoralis
• Lower pectoralis
• Triceps brachii
BARBELL INCLINE BENCH PRESS(3 sets of 15–20 reps)

TARGET MUSCLES
• Pectoralis major
• Pectoralis minor
DIP(3 sets of 15–20 reps)

TARGET MUSCLES
• Triceps
• Anterior deltoid
• Pectoralis muscles
• Rhomboid
CHEST FLY (3 sets of 15–20 reps)

TARGET MUSCLES
• Pectoralis major
• Pectoralis minor
SVEND PRESS (3 sets of 15–20 reps)

TARGET MUSCLES
• Upper pectoralis major
• Lower pectoralis major
CABLE IRON CROSS (3 sets of 15–20 reps)

TARGET MUSCLES
• Triceps
• Pectoralis major
DUMBBELL FLOOR PRESS(3 sets of 15–20 reps)

TARGET MUSCLES
• Pectorals
• Deltoid
• Trapezius
EXERCISE TO BUILD A BETTER FOREARM
(WITHOUT WEIGHT)

 Push up
 Triceps dip
 Side plank with arm extension
 Superman with arm extension
 Inchworm

 Plank tap
 Decline push up
Push up (3 sets of 10 reps)
TARGET MUSCLES
• Pectorals
• Deltoid
• Serratus anterior
• Trapezius
• Triceps
Triceps dip (3 sets of 12 reps)
TARGET MUSCLES
• Triceps brachii
• Deltoid
• Pectoral muscles
• Rhomboids
Side plank with arm extension
(3 sets of 10 reps on each side)
TARGET MUSCLES
• Deltoids
• Biceps
• Triceps
Superman with arm extension
(3 sets of 10 reps)

TARGET MUSCLES
• Upper back
• Shoulder muscles
Inchworm (3 sets of 10–12 reps)

TARGET MUSCLES
• Shoulder muscles
• Triceps
 Plank tap (3 sets of 15–20 reps)

TARGET MUSCLES
• Triceps brachii
• Biceps brachii
• Brachialis
• Brachioradialis
Decline push up (3 sets of 10 reps)
TARGET MUSCLES
• Triceps
• Anterior deltoids
 EXERCISE TO BUILD A BETTER FOREARM
(WITH WEIGHT)
 Biceps curl
 Lateral raise
 Triceps kickback
 Overhead triceps extension
 Rainbow slam
 Kettlebell swing
 Dumbbell pullover
Biceps curl (3 sets of 10–15 reps)
TARGET MUSCLES
• Biceps brachii
• Brachialis
• Brachioradialis
Lateral raise (3 sets of 10–15 reps)

TARGET MUSCLES
• Trapezius
• Deltoid
• Triceps
Triceps kickback (3 sets of 10–15 reps)

TARGET MUSCLES
• Triceps brachii
Overhead triceps extension (3 sets of
10–15 reps)

TARGET MUSCLES
• Triceps brachii
Rainbow slam (3 sets of 10–15 reps)

TARGET MUSCLES
• Trapezius
• Deltoid
• Pectoralis major and minor
Kettlebell swing (3 sets of 10–15 reps)

TARGET MUSCLES
• Deltoid
• Trapezius
• Pectoralis major
Dumbbell pullover (3 sets of 10–15 reps)

TARGET MUSCLES
• Latissimus dorsi
• Pectoralis major
• Triceps
THANKYOU