Breast and triceps training | New training plan | 4x per week

Author: Radim Koudelka

14.03.2023

4 minuty čtení

We have a series of videos where Radim and I will show you how to set up a workout. There's nothing like going back to basics where we'll use the basic principles for hypertrophy. The training plan is broken down into parts so that it works out to 4 times a week, with Radim now focusing mainly on the pecs, so he trains those twice a week. In these workouts we will use slow reps, crash sets, as well as supersets. All different ways to shock the muscles to grow, but of course we mustn't forget to try and get to the heavier weights that are needed in volume.

Training Plan:

Exercise	Series	Repetitions
Chest presses on the machine	2SS	20-25, 6-8
Overhead lunges	3N	15, 12, 8
Push-ups with dumbbells on a straight bench	2+1D	12, 10, 6+10+10
Pull-ups on counterbalanced pulleys	2N	15, 15
French press with EZ bar + Rope pull on triceps	3S	6+10, 6+10, 6+10

N (Normal Series) - The classic normal series that I'm sure you're all familiar with.
S (Super Series) - Work one exercise and immediately work the next exercise without pause.
SS (Super Slow series) - Very slow reps where we try to keep the muscle under tension as long as possible. We perform each movement for 3 to 5 seconds, both up and down. First with a light weight, then the same with a heavy weight.
D (Drop set series) - Take a heavy weight, give max reps, then take a lower weight and do max reps again, repeat this a third time with an even lower weight and do max reps as much as possible.

Hand training for maximum hypertrophy | Biceps and triceps

Tréninkový plán Videa

16.08.2022

3 minuty čtení

Training schedule 4 times a week

MONDAY	TUESDAY	WEDNESDAY	THURSDAY
Back/Biceps	Chest/Triceps	Rest	Legs
FRIDAY	SATURDAY	SUNDAY	MONDAY
Shoulders/ Breasts	Rest	Rest	Back/Biceps

Trénink prsa a triceps | Tréninkový plán Back to Basics | 4x týdně

Recommended dosage of products by volume:

PRE-WORKOUT

100% New Pumper - Pumper is an effective pre-workout that you should definitely try if you really want to get the most out of your workout!!! The dose is 19g before training. Only on the training day.

INTRA-WORKOUT

CellTech creatine - a combination of creatine monohydrate and carbohydrates that triggers a post-workout insulin surge, transporting creatine directly into the muscles while quickly replenishing glycogen stores. The ideal training dose is one scoop (50g). I wouldn't worry at all about two scoops during a hard workout, I just don't recommend the two scoops during leg training. Hard in the stomach can lead to vomiting. Only on a training day.

POST-WORKOUT

Instant Mass Heavyweight - Heavyweight offers a special blend of carbohydrates without the additive content of simple sugars combined with protein. The base is a blend of high quality whole grain oat carbohydrates. The dose depends on how many calories you need to take in daily. I personally give 300g (two scoops) of this product by dividing my dose in two. One 150g immediately after training and the second dose of 150g during the day as a snack. It depends on what time you train. On non-training days as a snack.

New 100% Whey Protein - we use whey protein to boost the protein in meals such as various pink porridges or even in yoghurt or cottage cheese!! The dose should include 2 scoops (40g) in the mentioned meals or according to your daily protein intake.