This is a intermediate level chest workout for both genders. If women chose to do this routine than lower the weight by 60-70% from the examples given.
The first Super set that you do is similar to the beginner routine that I previously showed you...(If you missed it here is the link ...
Chest Workout Routine - Only for Week 1, Week 2, Week 3, & Week 4 )
anyway..
the first super set is DIBS and Incline Push - Ups with only a maximum of 10 second brake in between.
DIBS - 15 + 15 + 15
Incline Push Ups 25 + 25 + 25
Next
Incline Bench
45 Pounds > 12 + 12 + 12
Next...
Incline Cable
50 Pounds > 12 + 12 + 12
60 Pounds > 8 + 8 + 8
last one
Chest Press Machine
100 Pounds > 8 + 8 +8
Thank Your for reading and good luck .
If you have any questions just ask and I will give you have an answer for you ASAP.
Comments
Losing 20 pounds in one month is not recommended. Although I have seen in done before it is very unhealthy and can be very dangerous.
You can lose 10 pounds during the first month. and lose the second half during the second month. You will look great. 70% of how you look is in your diet. You first need to make sure that you have a lean, clean diet. Make sure you drink lots of water too.
Jame, there are many different ways to exercises from your house. When I first started to work out besides my school gym once in a while most of my exercise were done from my house. All you need is a resistance band, and 25 pound dumbbells. There literary hundreds of ways to use just these two equipment and your body weight and not only you can lose the 20 pounds but you can gain some muscle too. When you exercises from your house it can be very challenging as there are many distractions around you. You need to stay focused. You will be saving lots of time by not having to travel all the way to the gym.
Jame, there are thousands of things you can do from your house literary. Push ups, sit ups, jog to your local park and do 150 Pulls and than jog back, squats, lunches, etc...
Ill post an article on exercises you can do from your house just for you.
Thank You for your question.