Today’s Design-Chest Workout ‘Hypertrophy’
#designyourself™
Workout Summary
Goal: Build muscle
Training level: intermediate
Training field: Gym
Program duration: Use as a routine during hypertrophy chest days
Frequency: 2 Times per Week
Workout Duration: 1 hr:30 mins
Equipment Required: Bodyweight, Barbells, Dumbells, Smith machine
Recommended Supplements: Whey protein, multivitamins, fish oil
Workout Prescription!
- This is recommended for people with some weight training experience, however beginners can attempt it with comfortable weights.
- This is not recommended if you have a shoulder injury.
- Do not rely on supplements, strive to progressively increase your muscular strength and endurance.
- Increase your protein intake daily, especially on rest days to maximize muscle growth and recovery.
Workout Directions
- Drop set (DS)- 8,10,12,15: This means on the first set, complete 8 reps, drop to a lighter weight, then complete 10 more reps, drop to a lighter weight then complete 12 reps and a light weight for 15 reps with no in between rest.
- Straight set- 10,10,10,10: This means you should do the same number of repetitions in each set, with either the same or increasing amounts of weight.
- Super set (SS): This means two exercises performed one after another with no rest between.
- Progressive Resistance Overload (PRO): This means progressively increase the load or weight while you decrease the reps.
- Rest time for straight sets: 90 seconds.
- Rest time for super sets: 120 seconds.
- Rest time for drop sets: Up to 4 minutes.
CHEST DESIGN
Push ups (warm ups)- 50, 30, 20
Inclined barbell chest press- 15, 12, 10, 7, 5 (PRO)
Bench Press- 15, 12, 10, 7, 5 (PRO)
Dumbbell bench press- 15, 12, 10, 7, 5 (PRO)
Dumbbell declined barbell chest press- 10, 10, 10, 10, 10 (PRO)
Cable crossover- 15, 10, 10, 10, 10 (PRO)
Inclined dumbbell squeeze press- 8, 10, 12, 15, 20 (DS)
A. Single arm cable chest fly (use a light weight and focus on the squeeze)- 10, 10, 10, 10, 10 (SS- A & B)
B. Dumbbell chest fly- 10, 10, 10, 10, 10 (SS- A & B)
Thanks for stopping by. If you tried Today’s Design, let me hear your feedback in the comment box below. However, you can follow the dumbbell workout routine at home.
