5 DAYS POWERFUL🔥 WORKOUT PLAN🏋️ FOR BEGINNERS :

DAY 1: CHEST AND TRICEPS🏋️

The best bet to build big strong muscles is only when you get the most out of your exercise and continue to see yourself a better version with a positive mindset.

Strong pectoral muscles contribute to overall upper-body strength and improve the ability to push things harder. We can perform triceps workout with the isolation exercises which include the triceps extensions as well as cable pushdown and compound exercises which include close grip bench press.

CHEST WORKOUT- COMMON MISTAKES

If you’re looking to add some mass to those pecs. Here are the mistakes that one should be aware of – 

 Mistake No.1 – LACK OF SCAPULAR RETRACTION 

A lot of guys will typically say, I don’t feel the bench press in my chest and rather I feel out more so in my deltoids. Well, that’s because of a lack of scapular Retraction. Scapula’s loose & move all over the place. What everyone should do is to retract the scapula, roll back the shoulders, pinch them and hold them there throughout the entire range of motion. This is going to help to put your shoulders back.  

 

 Mistake No.2 – USE OF HALF REPETITIONS 

 Now the next mistake to avoid is half repetitions. Just go for a full range of motion, you will see the difference right there. Stop using such shallow reps. Just because you’re lifting heavy doesn’t mean you need to sacrifice your form. All you have to do is to develop the mind-muscle connection, it’s a good way to practice it and develop. Furthermore, focus on contracting your PEC muscles.

 In addition to this, one should focus on that lower portion of the chest and perform some cable cross overs. However, to make this exercise more effective than a Dip, you need to bring your hands together at the bottom, so it’s sort of like a press combined with a fly here. 

 

 Mistake No.3 – SPINAL EXTENSION AND FLEXION 

Now another mistake to avoid is to begin using some spinal extension and flexion throughout the range of motion. 

 You have to keep your torso completely still. When you will bring those hands towards each other you are incorporating about a 1/2 a two-second isometric hold and then squeeze your pecs together as hard as you possibly can.  After that bring those arms to the point where your elbow is at about a 90-degree angle.  

Well, this workout should consist of three sets of 8 – 12 repetitions. 

 Let’s get into the TRICEPS NOW.

TRICEP WORKOUT- COMMON MISTAKES

If you’re looking to build those massive triceps. Here are the mistakes that one should be aware of –

Mistake No.1 – USE OF HALF REPETITIONS 

 You have to focus on bringing that cable down literally as far down as you possibly Can. Well, you can keep your arms stationary, so you can get a full stretch of the long head of the triceps which this exercise targets here. 

 

 Mistake No.2 – THE SHOULDER ABDUCTION

The upper arm should move entirely through every single rep. Focus on keeping your upper arm from elbow to shoulder lock. and this will be going to help you to isolate those triceps. 

 

 Mistake No.3 – PRESSING WITH SHOULDERS

 This certainly happens when you’re using too much weight to perform the exercise. To perform it correctly, The upper arm should be stationary. There should be no shoulder Abduction, no momentum, and no half repetitions. 

 

 In Cable Pushdown, if your arms aren’t completely locking out at the bottom of the range of motion, indeed you’re leaving a lot of gains on the table. Make sure that there should be a full range of motion, no spinal flexion helping you to cheat the reps down, and to incorporate your chest and shoulders. 

 

 Well the best training approach to train the triceps is with the exercises that fully straighten the elbow and that includes the chest workout.

 
A combination of chest and tricep muscle in the workout is a nice blend of everything—like a compound exercises, followed by a great isolation exercise of cables, and bodyweight exercises as well.
 
So why not to share the combination of workout for both of these body parts. LETS DISCUSS⏭⏭👇👇

1(a) CHEST WORKOUT:

NOTE: Rest 30-45 seconds between sets.

MANDATORY EXERCISES

FLAT BENCH PRESS

4   *   8 – 12

INCLINE PRESS

3   *   8 – 12

CABLE CROSSOVERS

3   *   8 – 12

FURTHER, ADD ON'S:

DIPS – 3 x failure
PUSH-UPS – 3 x failure
 
 
AFTER HAVING AN INTENSIVELY EFFECTIVE WORKOUT OF YOUR CHEST. KICK OFF TO BLAST YOUR TRICEPS WORKOUT.

1(b) TRICEPS WORKOUT:

NOTE: Rest 30-45 seconds between sets.

MANDATORY EXERCISES

TRICEP EXTENSIONS

4   *   8 – 12

CABLE PUSHDOWNS

3   *   8 – 12

PUSH-UPS (CLOSE GRIP)

3   *   12 – 15

👉NEXT PAGE – Workout – day 2 👈