關於 bench workouts for chest ，我們在網路上蒐集到這些相關的討論、資訊與評價

Yesterday's heavy compound lift session:
① Back Squats 155 lbs (3×5)
② Deadlifts 155 lbs (3×8)
③ Bench Press 90 lbs (3×8)
Full video on my Instagram:
https://www.instagram.com/p/BsR2bkFAIqe/

Interesting fact about Taiwan you probably didn't know, All Pass Candy.

Mulai senin (Jan, 7) adalah final exam week rata2 uni di taiwan. Disini ada budaya memberikan wish dr senior univ ke junior kita agar mereka pass di semua subjek saat mid or final exams week biasanya sembari memberi snack makanan (all pass candy 歐趴糖) apapun ke junior kita. Apakah di Indo juga ada budaya spt ini?
Kemarin aku squats, post ini sembari menyemangati junior2, "All Pass Squats wishes" for you guys 💯😂
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Best of luck for the final exams!

Di post terpisah yg rencana nya nanti sore akan aku share, dr pengalaman ku tips bagaimana tetap konsisten latihan di gym dengan menggunakan variasi workouts setiap kali training tapi tidak melupakan gerakan2 compound utama. Dan dapat selalu menerapkan konsep Progressive Overload. tolong ditunggu ya.

昨天的鍛煉菜單：
① 深蹲 155 lbs 3×5
② 硬舉 155 lbs 3×8
③ 臥推 90 lbs 3×8

台灣朋友可能看不大懂我在上面描述的意義，那段是我解釋台灣的歐趴糖「Interesting fact about Taiwan you probably didn't know, All Pass Candy」
因此這篇文章採用 深蹲、硬舉、臥推三項來祝學弟妹們能夠歐趴!! 💯😂
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今天下午會再次PO文，喜歡重訓與運動的但不知道如何維持訓練，會在那篇文章分享我的經驗如何安排訓練課表又能夠進行漸進性超負荷。

#fitness #deadlift #squat #benchpress #chest #glutes #legday #taiwan #indofitness #indonesia ＃深蹲 ＃硬舉 ＃臥推 ＃胸肌 ＃翹臀 ＃增肌減脂 ＃健身女孩

Muscle gain(tips)
Do take note

Muscle building is not only essential for man but also women, to have a toned body and good body condition...however there are certain mistakes we make on a daily note. These mistakes are not only made by beginners but also some advanced individuals...let me list them out for you.
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(Targeting problematic areas only) > some of us have thoughts such as "only my chest it problematic, if i only focus on that it will be more toned" which will drive some of them to do the same type of exercise almost everyday...i have been there too
But i learnt that in order to maximise results i had to target more total body.
> we must understand that efficient fat loss and muscle gain is a total body effort..how ever what you can add to your regime to fix that is: - target more total body workouts - add more compound workouts such as *bench press , squats , deadlift and etc
These will help release hormones that will maximise muscle growth
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(PLEASE DO NOT SKIP LEG DAY) >Yes leg day is a pain, but once you get used to it your going to love it, its very important for you to focus on your legs not only your upperbody
> working out your legs especially taking up exercises like squats will contribute a lot to the growth of your upper boy
> SO NEVER SKIP LEG DAY .
(Your workout form)
Most are so into lifting heavy as we believe the heavier we go the more we grow, that's not wrong.However if we go heavy without having a proper form not only we risks ourselves to injury but also it won't grow your targeted area efficiently.
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(Rest time) >Forget the term " you can never overtrain" actually you can
> remember its not the quantity or the hours of your workout time that matters but the QUALITY OF YOUR WORKOUT....
> when you workout your muscles are challenged , trained yess! But they do not grow during the workout they grow with proper rest
> REST DAYS HELP YOU -restock glycogen -builds strength -minimize fatigue - reduce the risk of injury - avoids mental burn out - helps recover
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Hope this will help you guys!! .
#trainersingh #musclemalaysia #fitnesstips #fitmalaysia

Oooo what a good burn! @wanjun.le still felt this after monday 😂 An arm finisher. Compound sets of Standing tri extensions 12x4, Tri Pull downs 16x4. To be honest sometimes, when i do a workout...i really dunno what its called. I just follow. My girl here gave me a 101 on what these workouts are called. So let me share too.

Compound sets: A workout that compromises of two different exercises with no rest in between on the same muscle group. Like the one we did.

Superset: A combination of two different exercises that are performed in the same set but without rest in between exercise. For example bench press (chest) followed by lat pull down(back)

Giant set: A combo of 3 or more exercises with less than 60s rest in between. Can either be one muscle group, opposing or upper/lower combo.

Its good for me to write out so i can remember too 😊
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#UnderArmourMY #Fitness #GirlsWhoLift #Tricep #TricepsWorkout #Workout #GirlWorkout #BuddyWorkout #GymBuddy #Girlfriends #TwoFitBuns #FitMalaysia #BodyBuilding #GymTime

SALAM...

1st day LOCKDOWN, Some ideas workout from home with basic equipments
we have Bench, Dumbell, Barbell.
ENJOY & Don't forget to SUBSCRIBE, SHARE, LIKE, COMMENT ya uoallss..

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