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[WOTM, 05/2016] Ignite Your Muscles & Build Your Leanest Body Ever With The Hardcore HIIT Workout Program

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Workout C — Chest + HIIT


 

1. [SUPERSET] Incline Bench Press + Push Ups


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How To:

Protocol: 4 sets — 12 reps + 15 reps

Target Muscle(s): Upper Chest, Triceps

  • (1) Do 12 reps of the Incline Barbell Bench Press. Squeeze your chest together at the top for 1 second.
  • (2) Immediately hit the floor and do 15 Push Ups.

 

2. [DROP SET] Dumbbell Chest Press  


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Image: Bodybuilding.com

How To:


Protocol: 4 drop sets — 12 reps + 12 reps (50% weight)

Target Muscle(s): Chest, Triceps

  • (1) Complete 12 reps of the Dumbbell Chest Press with your normal weight. Lower the weight all the way down to your chest, hold for 1 second, and explode up to top.
  • (2) Immediately drop the weight by HALF and do 12 additional reps.

If you use 70 pound dumbbells for set 1, use 35 pound dumbbells for set 2.

We’re doing FOUR total drop sets.

 

3. [SUPERSET] Cable Crossovers


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How To:

Protocol: 4 sets — 12 reps MIDDLE + 12 reps HIGH

Target Muscle(s): Chest

  • (1) Set up two cables so they’re roughly at chest height.
  • (2) Place a slight bend in your arms, lean forward, retract your shoulder blades, and powerfully pull the cables in towards each other. The cables should come in right towards your LOWER chest. Squeeze the contraction and release back up to start.
  • (3) Do 12 reps at that height.
  • (4) Immediately do another 12 reps, except that you’ll bring the cables in towards your UPPER chest.

 

4. Machine Chest Press


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How To:

Protocol: 4 sets — to failure

Target Muscle(s): Chest, Triceps

  • (1) Load up a Machine Chest Press with a HEAVY weight. Pump out as many reps as possible until failure. Compelte 4 total sets.

Using a heavy weight is absolutely KEY, it should be strenuous and produce a massive contraction across your chest and triceps. Make sure to lower the weight to a full extension at the bottom of each rep — SQUEEZE at the top.

 

5. [SUPERSET] Dips + Push Ups


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How To:


Protocol: 3 sets — to failure + to failure

Target Muscle(s): Triceps, Chest

  • (1) Do as many Dips as possible (to failure).
  • (2) Immediately hit the floor and do as many Push Ups as possible (to failure).

Rest and repeat 2 more supersets.

 

6. HIIT Cardio — Speed Boxing


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How To:

Protocol: 3 bouts — 5 minutes

Find a double end punching bag and set-up a timer for 5 minutes.

Get into fighting stance, dance on your toes, and continue to alternate hooks and jabs. Swing from left to right as the bag moves around. Box as if you’re in a real fight — keep your hands up, toes bouncing, and punch according to where the bag moves. Twist through your core, punch vigorously, and rip off combos as you become more proficient.

  • If you MISS the bag at any point hit the floor and do 1 push up. If the bag hits you in the face, do 2 push ups. If the bag stops at any point, do 1 push up. These are all no-nos.
  • Continue to alternate hooks and jabs until the 5 minute bout is up.

Rest 1-2 minutes and repeat for 2 more bouts.

As you become more proficient—your hand-eye coordination and punching ability will improve with time—work on more advanced combos.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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