** Muscle & Fitness - chest & shoulder exercise 동영상

 

http://play.mgoon.com/Video/V849060/

 http://www.mgoon.com/view.htm?id=849060

CHEST & SHOULDER TRAINING

 

CHEST

< MASS-GAINING ROUTINE>

* incline bb press  4 sets    12.10.8.6.

* flat bench press  3 sets     6.6.10.

* decline bench press 3 sets  6-8. 6-8. 10.

* seated machine press 2 sets  10.10.

* cable crossover 2 sets 12.12.

 

< MUSCLE-DEFINING ROUTINE>

* flat bench db press 4 sets  12.12.10.8.

* incline db press  3 sets      8-10. 8-10. 12.

* incline db flye   3 sets    12. 12. 12.

* pec-deck flye 3 set  15. 15. 15.

 

SHOULDERS

 < MASS-GAINING ROUTINE>

* seated bb press  4 sets  12.10.8.6.

* seated db press 3sets  6.8.10.

* front db raise   2 sets  10.10.

* db lateral raise  3 sets  8.8.10.

* bentovet db lateral raise  3 sets  8.8.10

 

< MUSCLE-DEFINING ROUTINE>

* seated Smith machine press   4 sets 12.12.10.8.

* Arnold press    3 sets  8-10. 8-10. 12.

* overhead db lateral raise  3 sets  10.10.12.

* reverse pec-deck fly  3 sets  15.15.15.