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CHEST DAY

CHEST DAY

4 rounds of:

  • -  10 Dips
  • -  10 Clapping Pushups
  • -  10 Dumbbell Flys
  • -  10 Bench Presses
  • -  Rest 2 minutes
  • -  Finisher (only do once, at the very end): 30 burpees

Scaling options:

  • -  Sub bench dips for dips
  • -  Sub hand-release push ups for clapping push ups

How to

Clapping push ups:

  • -  Use explosive force on the upward movement of the push up to bring your hands o ff the ground at the top and clap your hands together in-between each rep

Dumbbell Flys:

  • -  Lay with your back on a bench, a dumbbell in each hand, arms extended out to each side
  • -  Raise your arms from the side to meet in the middle above your chest, then lower them back down.

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

OR

Take one scoop of Russian Bear Iso-Whey protein supplement before and after training

RUSSIAN BEAR GLUTAMINE

Dissolve one scoop (approximately 5 grams) of Glutamine powder in one glass of cool water and drink immediately. use 1 to 2 times daily for speedy recovery.

RUSSIAN BEAR CREATINE

Dissolve powder in 300mL cool water and drink immediately. Take 1 hour before breakfast, lunch, dinner or training for added energy. Drink 4-5 glasses of water daily to prevent dehydration, especially in the first week.