The Bachelor went tribal in this week's episode

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ZUES CHEST! A Chest Worthy of the GODS!

If you struggle with an uneven chest then it is time to switch your routine! Dumbbells will allow you to activate more muscle fibers and ensure that you are working out each pectoral evenly. For the best results, find an experienced spotter to ensure that you are maximizing each rep and finish each rep range for both arms. We are going to be focusing on muscle growth and a bit of strength gain with this routine so you will be doing a pyramid for your sets. Remember, although you are expected to max out your weight for each rep rang, do not sacrifice weight for form!

• 5 sets per exercise
• Reps will vary per set
• Use your MAX weight for each rep range
• Rest 60-90 seconds between sets

• Set 1: 12reps / Set 2: 10reps / Set 3: 8reps / Set 4: 6reps / Set 5: 4reps

(0:26)- Routine Sets & Reps

(0:56)- Tempo

· Strength/Explosion: 1-1-3 Tempo

· Mass/Hypertrophy: 2-2-4 Tempo

(1:09)- Incline Barbell Chest Press

(2:59)- Dumbbell Incline Chest Fly

(4:19)- Dumbbell Chest Press

Tempo:

Concentric-Isolation-Eccentric

ZEUS CHEST! A Chest Worthy of the GODS!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

1. Flat Bench
2. Incline Bench
3. Barbell
4. Dumbbells

List of Exercises:

• Set 1: 12reps / Set 2: 10reps / Set 3: 8reps / Set 4: 6reps / Set 5: 4reps

· Use your MAX weight for each rep range

1. Incline Barbell Chest Press
2. Dumbbell Incline Chest Fly
3. Dumbbell Chest Press

Tempo: Concentric-Isolation-Eccentric

· Strength/Explosion: 1-1-3 Tempo

· Mass/Hypertrophy: 2-2-4 Tempo

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

• Rest 60-90 seconds between sets
• You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

• This means if you cannot perform as many sets and reps as listed, do as many as you can.

There are a couple different ways you can do this routine.

• You can perform each exercise for 1 set and then start over. (Complete the circuit 5 times)

• You can perform each exercise for 5 sets before moving to the next exercise and the workout is finished once you perform the last exercise.

• This routine can be done 1-2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.

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Images courtesy of ABC