DEC-18 #HyperWorkouts – Day 1/5 – CHEST

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🆕 #HyperWorkouts Programme, the last of 2018!

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!


With DEC-18 #HyperWorkouts, we are going for a true Bodybuilder Body Part Split to mix up the stimulus, take a break from the heavy CNS demanding lifting, and to illicit more frequency and volume for hypertrophy plateau busting. 

DEC-18 DAY 1 of 5, CHEST

Day 1 is all about insane Chest volume – hope you are ready! In an attempt to have a body-part split whilst also having higher training frequency that is proven to be effective, you’ll find Chest is worked on 3 of the 5 sessions, albeit not to this level of workout volume. On that note, you’ll also find some cheeky leg work in this workout to not let your pins fall behind!


1️⃣ Incline Dumbbell Press – 4x 8-12

2️⃣ Flat Dumbbell Press – 4x 8-12

3️⃣ Barbell Bench Press – 3x 8-12

4️⃣ Cable Flys – 4x 8-12

5️⃣ Dumbbell Pullover – 4x 8-12

6️⃣ Low-Bar Back Squat – 4x 12-15

7️⃣ Banded Standing Calf Raises – 4x 20-25

8️⃣ 3x Ab Superset – 15x Bench Leg Raises & RKC Plank to failure

🎬 For FULL videos of each of the exercises performed in this Workout, check out the DEC-18 Gents #HyperWorkouts @AdapNation Instagram tiles.

Days 2, 3, 4 & 5 can be found on the AdapNation YouTube channel, #HyperWorkouts and our instagram feed!

  • Form Is King! – There is a a ton of bench volume in this workout, with lots of sets and lots of reps. You can quickly find yourself with an injury or painful anterior delts (front of shoulders). To limit the rest of injury that could set you back many weeks, it’s super critical you choose a weight you can handle and that you keep those shoulder blades back and down. Pin your shoulders back, engage the lats throughout and press you back into the bench, as opposed to hunching the weight off your chest.
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

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