10 Day Exercise Plan To Get Perfect Breast And Arms

With this simple 10 Day Exercise Plan for breast and hands, we will help you in a short period of time to achieve the desired effects – sturdy and shaped chest and hands strengthened. These exercises can be performed at home. The exercises include three types of push-ups (wide push-ups, push-ups in the width of the shoulders and close-ups) and exercise (failures) that is performed using a chair. Each exercise is performed in three repetitions, between them a pause of 30 seconds.

Description of performing push-ups:

Push-ups are exercises with moderate load. Hands placed on the floor, back straight. Gradually descending down until almost touching the floor, then lift up. When descending down take a breath, and when you lift up drain air. Breathe throughout the mouth.

 

10 Day Exercise Plan
10 Day Exercise Plan To Get Perfect Breast And Arms

Description of perform failures:

This exercise is performed using a chair that also needs to be sufficiently stable. It is performed with folded hands trusting the front of the chair and your feet are straight ahead, and backrest of your feet is on heels. Descending and running. This exercise activates and strengthens the three headed muscle (triceps).10 Day Exercise Plan To Get Perfect Breast And Arms                                  10 Day Exercise Plan To Get Perfect Breast And Arms

 

Ten day program of exercises for chest and hands performed at home:

Day 1
  • 5 wide push-ups (3 repetitions)
  • 4 push-ups the width of shoulders (3 repetitions)
  • 3 close ups (3 repetitions)
  • 3 failures (3 repetitions)
Day 2 
  • 7 wide push-ups (3 repetitions)
  • 6 push –ups the width of shoulders (3 repetitions)
  • 4 close ups (3 repetitions)
  • 4 failures (3 repetitions)
Day 3
  • 9 wide push-ups (3 repetitions)
  • 8 push –ups the width of shoulders (3 repetitions)
  • 5 close ups (3 repetitions)
  • 5  failures (3 repetitions)
Day 4
  • 11 wide push-ups (3 repetitions)
  • 10 push –ups the width of shoulders (3 repetitions)
  • 6 close ups (3 repetitions)
  • 6  failures (3 repetitions)
Day 5
  • 13 wide push-ups (3 repetitions)
  • 12 push –ups the width of shoulders (3 repetitions)
  • 7 close ups (3 repetitions)
  • 7 failures (3 repetitions)
Day 6
  • 15 wide push-ups (3 repetitions)
  • 13 push –ups the width of shoulders (3 repetitions)
  • 8 close ups (3 repetitions)
  • 8 failures (3 repetitions)
Day 7
  • 17 wide push-ups (3 repetitions)
  • 14 push –ups the width of shoulders (3 repetitions)
  • 9 close-ups (3 repetitions)
  • 9 failures (3 repetitions)
Day 8
  •  18 wide push-ups (3 repetitions)
  •  15 push –ups the width of shoulders (3 repetitions)
  •  10 close-ups (3 repetitions)
  •  10 failures (3 repetitions)
Day 9
  • 19 wide push-ups (3 repetitions)
  •  16 push –ups the width of shoulders (3 repetitions)
  • 11 close-ups (3 repetitions)
  •  11  failures (3 repetitions)
Day 10
  • 20 wide push-ups (3 repetitions)
  • 17 push-ups the width of shoulders (3 repetitions)
  • 12 close-ups (3 repetitions)
  • 12  failures (3 repetitions)

After completing the 1o day exercise plan for chest and hands, do a three day break and then start again from the first to the tenth day in succession.

 

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