Chest & Forearms- Muscle Gain In Under 45 Minutes! (Holiday Series)


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CHEST DAY IS HERE! Now get ready for the most intense pump of the week because this workout comes with a twist! You will be supersetting forearms in between each set of each exercise!

In less than 45 minutes you will be struggling just to grip the bar. But the added benefit here is that with your forearms on fire you’ll be forced to squeeze the barbell even harder to maintain control during all your lifts which will lead to more muscle activation and more growth!

This routine will also involve short rest periods with a reverse pyramid set style to focus on not only building muscle, but strength gains as well! #HTH #SHFAthlete

• Reps and sets will vary per exercise
• Rest 30 seconds MAX between sets

(0:02)- Complete Holiday Series Playlist:
https://www.youtube.com/playlist?list…

(0:57)- Routine sets & reps

(2:19)- Chest / Forearms – Superset 1
(2:27)- Barbell Chest Press (15 reps, 12 reps, 10 reps, 8 reps, 6 reps, 4 reps)

(2:39)- Shoulder Warm-Up
Link: https://www.youtube.com/watch?v=OENxC…

(2:57)- Barbell Wrist Curl (6 sets: 30 reps)

(5:04)- Barbell Bench Press- The Set-Up
Link: https://www.youtube.com/watch?v=Lr8hS…

(5:06)- What is the internal belt?
Link: http://www.youtube.com/watch?v=Y8L_tS…

(10:27)-Chest / Forearms – Superset 2
(10:35)- Incline Barbell Bench Press (15 reps, 12 reps, 10 reps, 8 reps)
(11:06)- Barbell Reverse Wrist Curl (5 sets: 30 reps)

(16:39)- Chest – Finisher
(16:38)- Single-Arm Cross-Body Chest Press (4 sets: 10 reps)

(21:07)- Abs & Obliques- Muscle Gain In Under 25 Minutes! (Holiday Series)
Link: https://www.youtube.com/watch?v=tweZU…



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