Tuesday, June 5, 2012

Chest and Back routine to burn calories and reduce Gynecomastia(man boobs.)

This is my chest and back routine that has helped me add muscle and get rid of Gynecomastia     (man boobs.)
1 minute rest periods between all sets except Deadlift which is 2 minute rest periods between working sets.

Monday:Back
-Deadlift: 2 warm up sets 10-12 reps, 4 working sets 8-12reps.
-Bent-over Row- 4 sets 8-10 reps.
-T-bar Row: 4 sets 8 reps.
-Wide “Lat” Pull-down: 3 sets 12 reps.
- Close Underhand Grip “Lat” Pull-down: 3 sets 12 reps.
-Seated Cable Row: 3 sets 8-12 reps.

1 minute rest periods between all sets.

Friday:Chest
-Bench Press: 2 warm up sets 10-12 reps, 4 working sets 8 reps.
-Incline Bench Press: 4 sets 8-10 reps.
-Chest Targeted Dips: 4 sets 8-10 reps.
-Chest Fly’s: 4 sets 12 reps.
-Decline bench press: 4 sets 8-10 reps.

This routine has high reps and a lot of sets with short rest periods because it forces a lot of blood into the muscle which creates growth if that is your goal.  This routine burns a lot of calories which is good for fat loss if that is your goal. The increased calorie burn is a result of increasing your heart rate and metabolism both during and hours after the workout.

16 comments:

  1. hey man ive been following ur blog and ur vids
    and im really desperate to lose my moobs so is it ok workout everday and also wat should my diet consist of cuz here in india brocolli,celery and asparagus is rare and really expensive can u please help me out?

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    Replies
    1. Keep checking back and Tony will answer this question in a future blog post. Thanks for asking!

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  2. Tony,

    First of all congrats on your awesome weight loss. I lost 135 pounds myself down from a high of 318. I now run ultramarathons for fun. Anyway, I have maintained my weight loss for 2.5 years now and still have a flabby stomach. I lost about 18 inches on my gut so I am not surprised. BUT, my question is, what would be a good weight / fitness routine for targeting between the chest and hips for someone who has lost weight and wants to tone up. Admittedly I don't do much weight training because I am such a running nerd!

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    Replies
    1. Hi Ryan:

      Thank you for reading Tony's blog and leaving a question. I'll add this to his blog Q & A queue. He gets a lot of email, so we answer all questions thru the blog so it benefits everyone. It may take a week or 2 to show up, but he'll answer it.

      Thanks for writing,

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  3. How long did it took you,to get rid of the man boobs?

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    Replies
    1. I'll be honest, that takes time. You can search man boobs in the search panel in the right side column and read some posts to help with that.

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  4. Tony ...the one who force me to continue to get me into the track back when i was confused and fed up of exercise and diet, is the ultimate man "TONY".....THANKS..THANKS THANKS LOADS.....I HAVE NO WORDS TO EXPRESS HOW MUCH I ADMIRE U........

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  5. Hey bro..i am 16 now and i am also losing weight..i have lost 44 lbs same as you lol..and now my weight is 140 lbs and my waist is 33inches/84cm..i look a lot more thin but i still got a bit of stomach but i am frustrated with my man boobs..it is still huge man and how do i lose it?!How do i know whether it is because of my puberty or is it fats?I lost most of my weight by hitting the gym and i am afraid it might effect my height..will it?

    Thank you bro!

    ReplyDelete
    Replies
    1. Type gynecomastia into the search bar for some more information. That's a hard spot to lose and you have to work at it. It took me a long time. I suggest you consult your physician for more guidance and questions because I'm not qualified to answer that stuff yet.

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    2. hi tony
      i have a question the exercise you hAVE written(chest and back routine)is written to do from monday to friday or only on monday and friday.
      and if it is only on monday and friday,then can i do the exercise from monday to friday and if i do it will harm me?

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    3. Only on monday and friday. Its a good idea to rest your targeted body parts for 24 hours between exercises too.

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    4. ok, i do this your exercise monday and fridaY,BUT what i do exercise in others day..Like-tuesday,wednesday,thusday,saterday? becuse i go gym daily....

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  6. hi tony! im danteim and im 15yrs old , nice to meet you!
    im 200 pounds now and i really want to lose weight.. can you post a video on youtube thats about your daily meals and workout ?

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    Replies
    1. Hi: I can't do any videos right now because I'm doing some college courses over the summer. But I will add this to the list of videos I want to do in the future.

      You can read thru my blog tho to get an idea of what I eat. See the Quick link tabs at the top of the page.

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Feel free to leave a message or a question. I will try to address your questions in a future post instead of on an individual basis. Also feel free to e-mail me, however, your questions will be posted in a future post with an answer. Thanks!