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.