Chest routine for men

Smart Fit

This routine is designed to be done with minimal equipment, aiming to be performed at home or for people with little time to exercise. The equipment needed for this type of training is only bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. A preliminary warm-up of 5 minutes will be performed. The central phase will consist of two blocks of 3 exercises, with four rounds each (sets), having a micro-pause of 90 to 120 seconds at the end of each round, and a maximum micro-pause of 10 seconds when transitioning from one exercise to another; at the end of each block, a macro-pause of up to 3 minutes for recovery will be taken, and the recovery phase will last approximately 10 minutes.