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Increase the strength and definition of the muscles of the chest and back in one single workout.
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
This program could be done two times per week, with at least one full day of rest between workouts.
To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so the muscles should fatigue before twelve repetitions. For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight. When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets.
Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
Lie flat on back, extend arms overhead so that elbows are just slightly higher than shoulders; hold position for 20-30 seconds
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