adduction exercises

so let's jump right into it day 1 will consist of exercising the muscles that require pushing so chest shoulders and triceps respectively you will begin with chest because it is the largest muscle of the 3 M you will be targeting the other two secondarily focus on flexion exercises bench and incline bench but also adduction exercises which means compressing your muscles horizontally so flies and crossovers with moderate to heavy weight [Music] Paulo with the second biggest muscle group so shoulders which should already be warmed up from working your chest and since you're a beginner it's fine to do the basics overhead press lateral raises and reverse flies [Music] finish with the smallest muscle group triceps which should be fairly exhausted at this point so we're gonna do skull crushers tricep extensions and kickbacks [Music] as far as what weight and repetitions to do studies show that it does not matter as long as you hit failure so I like to do three or four sets of heavy weights with low repetitions so every exercise should be three sets of eight to twelve repetitions day two is whole day so hitting the corresponding muscles back and biceps just like push day starting with the biggest muscle so back there's no need to do anything crazy since you're new to lifting the basics will work so focus on flexion motions