Chest Workout:
Warm-up:
Stretch your chest, shoulders, and arms.
Perform a 5-minute fast walk or light jog to increase blood flow and warm up your muscles.
Workout:
Lat Pull-Downs:
3 sets of 10-12 reps. This exercise targets your back muscles, specifically the latissimus dorsi.
Bench Press (Smith Machine):
3 sets of 8-10 reps. This compound exercise primarily works your chest muscles, but also engages the shoulders and triceps.
Chest Fly:
3 sets of 12-15 reps. This isolation exercise targets the pectoral muscles and helps develop chest definition.
Backward Fly:
3 sets of 12-15 reps. Use dumbbells to perform this exercise, which targets the rear deltoids and upper back muscles.
Smith Machine Pull-Ups:
3 sets of 8-10 reps. Adjust the bar height on the Smith machine and use an underhand grip to simulate the pull-up motion, primarily targeting the back muscles.
Back Workout:
Warm-up:
Stretch your back, shoulders, and arms.
Perform a 5-minute fast walk or light jog to increase blood flow and warm up your muscles.
Workout:
Lat Pull-Downs:
3 sets of 10-12 reps. Continue with this exercise from the previous workout to further target the back muscles.
Bent-Over Rows:
3 sets of 8-10 reps. This compound exercise engages multiple back muscles, including the latissimus dorsi, rhomboids, and erector spinae.
Single-Arm Dumbbell Rows:
3 sets of 12-15 reps per arm. Focus on maintaining a flat back and engaging the muscles of the middle back.
Reverse Grip Pull-Downs:
3 sets of 12-15 reps. This variation of the lat pull-down exercise targets the upper back and biceps.
Hyperextensions:
3 sets of 12-15 reps. Lie face down on a hyperextension bench or stability ball, and raise your upper body using your lower back muscles.
Cool-down:
Perform light stretching exercises for the chest, back, and other major muscle groups used during the workout.
Remember to adjust the weight and repetitions based on your fitness level and consult with a fitness professional if you have any concerns or questions about proper form or modifications.