Pull-ups
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- Why are we doing it: Builds back width for a V-tapered physique.
- Advanced Considerations: “Rest-Pause” technique on the last set to maximize muscle engagement.
Bench Press
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- Why are we doing it: The go-to exercise for overall chest mass development.
- Advanced Considerations: Add a 2-second pause at the bottom of each rep to eliminate momentum.
Barbell Rows
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- Why are we doing it: Essential for adding thickness to your back.
- Advanced Considerations: Hold at the top for 2-3 seconds on the last rep to increase time under tension and target mid-back muscles.
Incline Cable Press
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- Why are we doing it: Focuses on developing the upper chest, often a weak point.
- Advanced Considerations: Perform a drop set on the last set for maximum muscle fatigue.
Plyometric Push-Ups
- Why are we doing it: Enhances explosive upper body power, crucial for activities requiring quick and forceful movements.
- Key Coaching Cues: Push off the ground with maximum force, aiming to get your hands off the floor. Keep your core tight to maintain body alignment.
Medicine Ball Chest Throws
- Why are we doing it: Develops explosive chest strength and improves upper body coordination, translating well into sports performance.
- Key Coaching Cues: Use a powerful throw, fully extending your arms. Catch the ball with soft elbows to absorb the impact and prepare for the next rep.
Pull-Ups
- Why are we doing it: Builds upper body pulling strength, essential for athletic movements like climbing, grappling, and stabilizing the body.
- Key Coaching Cues: Start by retracting your shoulder blades to engage the lats. Pull your chest to the bar and control your descent to maximize muscle engagement.
Renegade Rows
- Why are we doing it: Enhances core stability and upper body strength, crucial for maintaining balance and control during dynamic movements.
- Key Coaching Cues: Keep your hips level throughout the movement. Pull the dumbbell towards your hip while stabilizing with the opposite arm.
Whether you’re aiming for a classic bodybuilding physique or an athletic, powerful build, these workouts have you covered.
Bodybuilding Approach:
🔷Focus: Muscle size, symmetry, and definition.
🔷Exercises: Targeted moves like Barbell Chest Press and Bent-Over Rows to sculpt your chest and back.
🔷Key Benefits: Builds mass and carves out that detailed muscle definition.
Athletic Approach:
🔷Focus: Explosive power, strength, and functional movement.
🔷Exercises: Dynamic moves like Plyometric Push-Ups and Renegade Rows to boost your athletic performance.
🔷Key Benefits: Enhances power, speed, and stability, perfect for athletes.
▪️Similarities:
Both routines hit your chest and back from multiple angles.
Both require intense focus and drive to maximize results.
Rest and recovery are key in both for optimal gains.
▪️Differences:
Bodybuilding approach builds aesthetic muscle mass.
Athletic approach boosts functional strength and explosiveness.
Pick your path and get to work!
