MAXIMUM GROWTH! Chest & Abs! (Muscle Gain)


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Pre-exhaust and DESTROY! By beginning with a hardcore burn set on your first exercise your chest is going to be greatly fatigued and torn to shreds. Then it’s up to you to gather the strength you will need to finish strong and still hit all of your rep ranges with big weight to maximize your gains! Next it’s on to a fast paced abs routine that is going to test not only the limits of your core, but your muscular endurance as well. Train HARD Hermanites! #HTH

• 7 exercises
• 2 – 3 minute rest between sets
• Reps & sets will vary per exercise

(1:00)- Routine Sets & Reps
(1:20)- Explanation of “BURN SET”

Dumbbell Bench Press
(1:48)- Set 1: 100lbs (12 reps) / 70lbs (10 reps) / 45lbs (8 reps) / 35lbs (6 reps)
(5:04)- Set 2: 85lbs (12 reps)
(6:03)- Set 3: 90lbs (12 reps)

Incline Dumbbell Bench Press (2-2-2 TEMPO- 3 sets: 10 reps)
(7:49)- Set 1: 60lbs
(9:13)- Set 2: 60lbs
(10:19)- Set 3: 60lbs

Plate Press (3 sets: 10 reps)
(11:34)- Set 1: 35lbs
(12:51)- Set 2: 35lbs
(13:32)- Set 3: 35lbs

ABS Superset 1: Advanced Leg-Lifts & Standing Oblique Crunch (3 sets: 20 reps)
(14:19)- Set 1: BW
(15:11)- Set 1: 45lbs
(16:22)- Set 2: BW
(16:56)- Set 2: 45lbs
(18:07)- Set 3: BW
(18:42)- Set 3: 45lbs

ABS Superset 2: V-Up & Laying Side Oblique Crunch (3 sets: 15 reps)
(20:05)- Set 1: BW
(20:49)- Set 1: BW
(21:39)- Set 2: BW
(22:08)- Set 2: BW
(22:58)- Set 3: BW
(23:31)- Set 3: BW







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