Alpha Babe Chest Day
Are you ready to take your bodybuilding and functional fitness to the next level? Join us for Chesticule Tuesday, where we combine advanced concepts to help you build a strong...
Are you ready to take your bodybuilding and functional fitness to the next level? Join us for Chesticule Tuesday, where we combine advanced concepts to help you build a strong and impressive physique while improving your overall fitness. Our goal is simple: feel good and look good!
Evolution 1: Heavy Mechanical Loading
During Chesticule Tuesday, we focus on heavy mechanical loading to challenge your muscles and promote growth. The Bench Press is a key exercise in this evolution, and we recommend the following sets and repetitions:
Set 1: 12 repetitions with a 2-second down/2-second up tempo
Set 2: 10 repetitions with a 2-second down tempo
Set 3: 8 repetitions with a 2-second down tempo
Set 4: 8 repetitions with a 2-second down tempo
Set 5: 8 repetitions with a 2-second down tempo, then drop 50% of the load and immediately perform max repetitions (ensure you have a spotter and avoid going to failure)
Remember to rest for 2 minutes between sets and increase the load each set to find your 8 Rep max. Be sure to record your progress to track your improvements over time.
Evolution 2: Concentration work
4 sets
60 sec incline press
12 dips
20 low to high banded chest flys
rest 2 minutes between set
Note: Choose a load and a dip version that you can do the work unbroken-ish. Try to not rest between the exercise
Evolution 3: Metabolic Stress
Tabata Floor Press
8 rounds
20 sec Floor press
10 sec hold at the top
Note: There is no rest through this 4 minutes of work. You are either pressing or holding. Start light and enjoy the burn. Record load used.
Workout:
GRUNT WORK
IT DOESN'T HAVE TO BE FUN TO BE FUN!
5 sets
4 minutes AMRAP
10 Burpees Dumbbells Step-Up
10 Dumbbells Deadlift
10 Dumbbells Push-Press
10 Devil Press
Rest 1 minutes between set
Short
3 sets
4 minutes AMRAP
10 Burpees Dumbbells Step-Up
10 Dumbbells Deadlift
10 Dumbbells Push-Press
10 Devil Press
Rest 1 minutes between set
Note: Choose a load that you can keep moving at a descent pace through the full 4 minutes of work. Record repetitions
RX
Male 50lbs dumbbells
Female 35lbs dumbbells
https://studio.youtube.com/video/07YVlQDOigI/edit
https://www.youtube.com/watch?v=JNpUNRPQkAk
https://www.youtube.com/watch?v=4tCaD42ghlc
https://youtu.be/arhBxv_pFDM
Stay tuned for more details on the additional sets and exercises included in Chesticule Tuesday. Each evolution is designed to push your limits and help you achieve your fitness goals.
Don't miss out on the opportunity to transform your physique and enhance your fitness with Chesticule Tuesday. Join us and experience the benefits of combining bodybuilding and functional fitness in a structured and effective program. See you there!