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The Ultimate Breast Training: Create a Big Breast in Just 28 Days



For many athletes, chest training begins and ends with bench press. Or, if they're not too long on dumbbells, pushups. Well, these are both fantastic exercises, but for a truly pecs-spectacular chest, you need to expand your repertoire. The good news is that below you will find a workout plan with various chest exercises that will hit your muscles from different angles. Follow the letter and you will be the proud owner of a larger, stronger breast in no time.

You will train four times a week during the four-week plan, but it's not all chest work. It makes little sense to sculpt perfect pectoral muscles as the rest of your body wears off during that time. Two of your weekly workouts are on the chest while the other two are full body workouts.

The thorax sessions are the workouts 1

and 3 on the plan and they differ in their approach to the breast structure. The first session increases strength with a high number of sets but fewer repetitions. The second part uses bodybuilding principles to form a workout where you do fewer sets but a higher number of reps to increase size in addition to strength.

All four workouts consist of five steps. The first two exercises are large, compound exercises that are performed as normal sentences. Go hard with these and push yourself as hard as possible. Then the last three moves are performed together as a tri-set so that you rattle through them with minimal rest until all three are done. Exercise in the correct order, stick to the sets, repetitions, pace, and rest periods, and increase the size and power of your chest while building larger arms and shoulders.

Getting Speed ​​Training

To get the full effect of these workouts, you must keep the four-digit tempo code for each exercise. The first number indicates how long it will take you to lower the weight in seconds, the second how long you want to stop at the bottom, the third number, how long you will need to lift the weight, and the last digit, how long you hold up. X means that part of the movement should be exploded. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue to make it bigger and stronger. Keep each repetition smooth and controlled so that your muscles – not momentum – do the work.

Training 1: Chest 1

1 bench press

  Bench press "title =" Bench press "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 5 tempo 10X0 60 seconds rest </p>
<p>  Insert Lie down on a flat bench and hold the dumbbell slightly wider than shoulder width with your hands apart, support the core and push the rod back towards the start in the direction of the chest. </p>
<h4>  2 Incline Press </h4>
<div id=

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on an incline bench, hold the dumbbell with your hands slightly wider than shoulder width apart, support the core, lower the rod towards the chest and push it back to the start.

3A Tilt Dumbbell Press

  Tilt Dumbbell Bench Press [19659010] Sets 4 Reps 8 [19] 459011] Tempo 2010 Rest 20sec

Lie on an incline bench and hold a dumbbell in each hand on your shoulders. Spread your core and push the weights up until your arms are straight. Lower it back to the beginning.

3B slope fly flye

  turnip flye

Sets 4 Reps 10 Tempo 2111 Rest 20sec

Set Lie on an incline bench and hold a dumbbell in each hand over your face, with palms facing forward and a slight elbow flexion

3C Press-up

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Position the feet and hands under the shoulders so support your core that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.

Training 2: Total Body 1

1 Squat

  Barbell with Barbell

Sets 5 Reps 8 [1 9459011] Tempo 2010 Rest 60sec

Stand up with a pole over your shoulders. Keep your chest high and hold the core, crouch as deep as you can. Drive back through your heels to return to the start.

2 Chin-up

  Chin-up "title =" Chin-up "/> </div>
</div>
<p><strong>  Sets </strong> 5 <strong> Reps </strong> 8 <strong> Tempo </strong> 2010 <strong> Pause </strong> 60sec </p>
<p>  Hold a bar with an underhand, support your core and pull up until the chin is higher than the bar is straight again. </p><div><script async src=

2A Overhead Press

  Overhead </strong> 4 <strong> Reps </strong> 12 <strong> Tempo </strong> 2010 <strong> Rest </strong> 20sec </p>
<p>  Hold a pole with your hands wider than shoulder width. Push the bar up until your arms are straight. Back to top. </p>
<h4>  2B Upside Down Series </h4>
<div id=

Sets 4 Reps 12 Tempo Tempo 2010 Rest 20sec

Hold a barbell with a handle, hands just outside your legs. Bend your knees slightly, brace your core, then pull up the bar and guide it with your elbows.

2C good morning

  barbell good morning "title =" barbell good morning "/> </div>
</div>
<p><strong>  sets </strong> 4 <strong> Reps </strong> 12 <strong> tempo </strong> 2111 <strong> Rest </strong> 60sec </p>
<p>  Get up and hold a light dumbbell over the shoulders of the shoulders, feet shoulder width apart, lean forward with the core and slowly bend from the hips to your thigh muscles but do not allow back to the beginning. </p>
<h2>  Workout 3: Chest 2 </h2>
<p>  The same movements as in Workout 1 are used, but with different protocols – low levels and high reps to increase muscle mass </p>
<h4>  1 Incline Press </h4>
<div id=

Sets 3 Repeats 12 Tempo 4010 Rest 60sec

Place on one Incline the bench and hold the dumbbell slightly wider than shoulder width with your hands, tense your core and lower the bar towards the chest back to start.

2 Bench Press

  Bench Press "title =" Bench Press "/> </div>
</div>
<p><strong>  Sets </strong> 4 <strong> Reps </strong> 12 <strong> Tempo </strong> 4010 <strong> Rest </strong> 60sec [19659002] Lie on a flat bench and hold a dumbbell slightly wider than shoulder width apart with your hands Spreading your core and lowering the rod towards the chest Press back to top </p>
<h4>  3A Tilt Dumbbell Press [19659016] Incline Dumbbell Bench Press “title =” Steigungs-Kurzhantel-Bankdrücken “/> </div>
</div>
<p><strong>  Sets </strong> 3 <strong> Reps </strong> 12 <strong>] Tempo </strong> 3010 <strong> Rest </strong> 20sec </p>
<p>  Lie down on one Incline, hold a dumbbell on each shoulder with your shoulders, support the core and push the weights up until the arms are stretched to take off. </p><div><script async src=

3B gradient flye flye

  fly dancer flye [19659010] Sets 3 Reps 15 Tempo 2010 Rest 20sec

Lie on an incline bench and hold a dumbbell in each hand over your face. The palms face forward and the elbows are slightly bent. Lower them by the sides and then bring them back up.

3C Press-up

Sets 3 Reps 20 Tempo 2111 Break 60sec

Bring your feet together and your hands under your shoulders. Tense your core so that your body is straight from head to heels. Bend your elbows to lower your chest, and then push firmly upwards.

Exercise 4: Full Body 2

1 Front Squat

Sets 5 Reps 8 Tempo 2010 Break 60sec

Stand with a pole over your shoulders and elbows. Hold on to your core and squat as low as possible. Drive through your heels again to return to the start.

2 Rack Pull

Sets 5 Reps 8 Tempo 2111 Rest 60sec

Stand up in front of a barbell that rests on knee-high safety bars. Bend the bar with a double handle and lift it up to push your shoulder blades up.

3A Standing Dumbbell Bicep Curl

  Dumbbell Bicep Curl "title =" Dumbbell Bicep Curl "/> </div>
</div>
<p><strong>  Sets </strong> 4 <strong> Reps </strong> 12 <strong> Tempo </strong> 2010 <strong> Rest </strong> 20sec </p>
<p>  Stand with dumbbells at your sides, holding your elbows forward, push the weights up and squeeze the biceps on the top, lower them to the start. </p>
<h4>  3B Triceps Extension </h4>
<div id=
  Dumbbell Triceps Extension "title =" Dumbbell Triceps Extension "/> </div>
</div>
<p><strong>  Sets </strong> 4 <strong>] Reps </strong> 12 <strong> Tempo </strong> 2111 <strong> Break </strong> 20sec </p>
<p>  Get up and hold a dumbbell over your head with both hands, arms straight. Keep your chest high, lower the weight behind your head, and lift it back to the beginning. </p>
<h4>  3C Lateral Elevation </h4>
<div id=
  Dumbbell Lateral Elevation "title =" Barbell Lateral Elevation "/> </div>
</div>
<p><strong>  Sets </strong> 4 <strong> Reps </strong> 12 <strong> Tempo </strong> 2111 <strong> Rest </strong> 60sec </p>
<p>  Get up and hold in each hand a light dumbbell with palms up elbows, lift the weights at shoulder level and then lower them again to start. </p>
</div>
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