Chest, Back, & Abs Workout

Chest

Bench press: 3 sets/ 12 - 15 reps
Inclined bench press: 3 sets/ 12 - 15 reps
Declined bench press: 3 sets/ 12 - 15 reps
Dumbbell fly: 3 sets/ 12 - 15 reps






Image Credits: www.passion4proffession.net

Back

Assisted pull ups: 3 sets/ 12 - 15 reps
Reverse grip pull down: 3 sets/ 12 - 15 reps
Iso-laterial high row: 3 sets/ 12 - 15 reps
Back extensions: 3 sets/ 12 - 15 reps with 10 second hold

Image Credits: www.ying.com

Abdominals

Crunches: 3 sets/ 15 - 25 reps

Oblique extensions: 3 sets/ 15 - 25 reps

Lying leg lifts: 3 sets/ 15 - 25 reps

Image Credits: www.webbfitness.net