Beastmode Chest Day Workouts That Deliver Results

These Beastmode Chest Day Circuits build aesthetics, and more importantly strength. Form, Function, and Flexibility are crucial components to design a successful long term a program. Designed to build full body muscular endurance, strength, and power with a combination of different strength and conditioning techniques.

This style of training is efficient as it trains all five elements of fitness in one 25 – 45 minute session. Strength, cardio, endurance, flexibility, and body composition. These circuits are designed to stabilize the core while building tons of full body strength. Stability is the key to developing speed, agility and quickness. Moreover, stability allows the body to develop more flexibility, as well as strength. 

Any great athlete has a balance of strength, endurance, speed, flexibility, agility, strength, power, hand eye coordination, quickness etc… In order to create a balance of all of the above, it is necessary not to sacrifice one athletic attribute for another. 


Beastmode Chest Day Workouts Create a Balance of Performance & Aesthetics

Uniquely, this form of training is a combination of Shaolin QiGong, Kung Fu Crossfit, Bodybuilding, Olympic Training, MMA Training, Plyometrics, and Calisthenics. Exercises put together in this circuit work increase prime mover strength through the dynamic range of motion.

This means you gain strength through the entire range of motion, while maintaining and developing flexibility. As training progresses, so does the challenge of finding adequate training. Being human means your body adapts to exercise quickly. Combining different methods of training from many walks of fitness produces the best results. 

“The road to nowhere is paved with excuses.” – Mark Bell

One challenge faced for fighters during strength training is maintaining flexibility, agility, speed, quickness, and power. On one hand having strength is great, but on the other hand strength does not translate to power. Also, all the power in the world means nothing if you can not last more than 30 seconds. Both Cardiovascular, and Muscular Endurance are critical aspects of Martial Arts Training. 

All things considered, working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility and endurance. Having definition is great, but when it comes to martial arts, I am pretty sure you would rather have performance versus aesthetics. 5DollarGym makes exercise available to everyone. Evolved from the spirit of Shaolin QiGong, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 


Beastmode Chest Day : Circuit Training with Bodyweight

This Beastmode Chest Day is designed to build full body rigidity while maintaining flexibility. One thing bodyweight exercises are great for is developing power throughout the entire range of motion. 

“Discipline is doing what you hate to do, but nonetheless do it like you love it.” – Mike Tyson

***Key Notes – Pause at the Eccentric point (the point of full flexion, or most tension) during each exercise. This will deliver the best results.

Exercises:

Cardio 3 - 5 10 Minute Rounds - Jump Rope

Chest {
Sledge Hammer Punch - Cross & Jab x 10 - 15 
Sledge Hammer Push-Ups 
Dips
TRX Chest Flye 
Resistance Band Triceps Extension
QiGong Push-Ups
}
  • Perform one round of cardio then complete one superset, Repeat 3 – 5 Times
  • Rest 30 seconds – 2 Minutes after each superset (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)

Watch The Video and Please Subscribe Today

“Programming is key to improvement” – Ninos Ibraham 

Beastmode Chest Day : Circuit Training with Free Weights

This Beastmode Chest Day is designed to build muscular endurance, strength, and power. When all the athletic characteristics are trained in balance this builds explosiveness.

“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy

***Key Notes – Pause at the Eccentric point (the point of full flexion, or most tension) during each exercise. This will deliver the best results.

Exercises:

Cardio 3 - 5 10 Minute Rounds - Jump Rope

Chest {
Stabilizer Ball Barbell Chest Press
Renegade Row with Push-Up 15 x Per Arm
Stabilizer Ball Dumbbell Chest Pullover
Overhead Triceps Extension
} 5 x 30

Abs {
Dumbbell Abb Roll Out
Sit Up Thruster with Chest Pull Over
} 5 x 30
  • Perform one round of cardio then complete one superset, Repeat 3 – 5 Times
  • Completing 3 – 5 supersets is optimal, also aim for 15 – 30 reps per set. For sets 1 & 2 start within 35 – 45% RM and work up to 50 – 75% RM (rep max) for sets 3 – 5
  • Rest 30 seconds – 2 Minutes after each superset (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)

Watch The Video and Please Subscribe Today


Get your Cung Le Shirt here 


 

Share This:

Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

Leave a Reply

Your email address will not be published. Required fields are marked *