Chest tone-up

B

benelson101

0
Hi guys

I need to sort my chest out asap! I have a little body fat there but id like to develop a better shape, i dont want big just defined, like a swimmers.

So obviously, i should do more swimming?

at the minute i do

incline bench press 3 x 12
flat bench push up (dumbells) 3 x 12
overhead pull (dumbell) 3 x 12
flat bench fly (dumbell) 3 x 12
dips 3 x 8

i do chest twice a week, and do 3 or 4 of the above each session, but always do them all across the 2 sessions.

im a bit scared im getting bigger without definition, any tips??

thanks
ben
 
My advice is that after completing the 3 sets of 12, drop to a much lower weight straight away and complete a set of about 30 reps.
 
If you want to lose bodyfat, your diet is a main factor, which includes drinking plenty of water. Also do you do any cardio work, obviously you weight train.
 
cardio is decribed below per week.

2 x 20 mins HIIT (1 min @ 7mph, 30 secs @ 10mph)
2 x 45 min steady cardio (i try to vary this, including swimming)
football training for hour and half on thursday nights
occasional football match

what do you think?

im wanting to get up at half 5 and go for a run including some leg work (squat jumps, thrust jumps etc). bad weather and sleeping problems are stil holding me back though!

thanks
 
The cardio doesn't look too bad as you have it. 2 days of HIIT and 2 days of lower intensity, longer duration. Do you cardio on your weight training days or "off' days ? If you are doing cardio and weights together, then I would lift first then cardio. Unless of course you do your cardio early in the day, then you can weight train later on, late afternoon or early evening. JMO
 
always weights first, then cardio; that was my very first golden rule learned.

the big appeal of early morning cardio is that it would take it out of my night workout - get home early and sleep properly for once!

would i eat anything beforehand or run on an empty stomach?
 
benelson101 said:
always weights first, then cardio; that was my very first golden rule learned.

the big appeal of early morning cardio is that it would take it out of my night workout - get home early and sleep properly for once!

would i eat anything beforehand or run on an empty stomach?
Click to expand...
That's a darn good question and the more people you ask you will get a different answer. Some believe if you cardio on an empty stomach (right after waking, for example) you will burn more fat. Others believe you should have a small healthy energy type snack to fuel your cardio. And there may be other opinions. At this time I'm not gonna favor one over the other. Use trial and error and see what works for you.
 
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