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Chest Gym Workout

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to sculpt and strengthen your upper body, focusing on the chest, shoulders, and back. Start with the Dumbbell Bench Press, a classic exercise that targets the chest, shoulders, and triceps. Perform 4 sets, starting with 20 reps and progressively decreasing the reps in each set (20, 15, 12, 12). Follow this up with the Barbell Incline Bench Press, which emphasizes the upper chest and front deltoids. Maintain a controlled movement and aim for 4 sets with the same rep scheme as the previous exercise.

Next, incorporate the Dumbbell Straight Arm Pullover, an effective exercise for the chest, lats, and triceps. This movement also engages the stabilizing muscles of the core. Execute 4 sets with the rep range decreasing from 20 to 12. Finally, focus on the Cable One Arm Lateral Bent-over (R) to target the lateral deltoid, which contributes to the broad-shoulder look. Perform 4 sets for this exercise, gradually decreasing the reps from 20 to 12.

Remember to maintain proper form throughout each exercise, engage your core for stability, and prioritize quality over quantity. Ensure that you're using weights that challenge you while still allowing for proper execution. As you progress, consider increasing the weight gradually to continue challenging your muscles and promoting growth.

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  • #Exercise / Sets
    1Dumbbell Bench Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Bench Press
    2Barbell Incline Bench Press4 sets • 20, 15, 12 and 12 reps
    Barbell Incline Bench Press
    3Dumbbell Straight Arm Pullover4 sets • 20, 15, 12 and 12 reps
    Dumbbell Straight Arm Pullover
    4Cable One Arm Lateral Bent-over (R)4 sets • 20, 15, 12 and 12 reps
    Cable One Arm Lateral Bent-over (R)
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