Selen Dar

Muscle-Building Workout and Diet


So for chest there are 6 different types of push ups that I do And I usually do about 1 set of 15 reps for each. The first one is on a bar with your feet up on a panel mat And the next ones are done on the floor. 1 set is diamond the second set is regular width and the third set is wide. And then I’ll do a set of planche push ups where I’m leaning forward And then I’ll do a set of maltese push ups where I’m leaning forward and also going wide. The next exercise is a fly movement and today I’m doing them on these metal adjustable slot handles which are called the Iron Cross and Gymnastics Strength Trainer and I’ll put a link on where you can get them on Amazon if you want and you can also do them on the regular rings too. You’re going to start off with your arms like this and you’re going to go out to the side As opposed to doing a maltese or planche movement where you’re going out to the side like this but also leaning forward. And I’ll usually do about 3 sets of 10 Next is 3 sets of 10 ring dips And the last exercise is 3 sets of 10 cross pull outs on the  Total Gym.

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