Hurricane Chest Workout for Drug Free Bodybuilders

Hurricane Chest Workout for Drug Free Bodybuilders
by Robert Lagana
http://www.laganafitness.com


Hurricane Chest Workout for Drug Free Bodybuilders

This workout is intended for people that are already active in
bodybuilding or mixed martial arts and have progressed to a strength
level of training.

My chest workouts have been going really great lately. Every workout
is perfect. I have figured out a way

to consistently progress without injury or burning out. I am now going
to share this with you for free.

Don't feel privileged yet, until you actually start this workout on
your own.

First we are going to cover some basics on the chest muscles. The
chest muscles consist of two groups.

The Pectoralis Major muscles (also known as the Pecs) are located on
the front of the rib cage.

The Pecs attach to the humerus near the shoulder joint and originate
on the breastbone in the center of the chest.

The fibers of the Pectoralis muscles run like a fan across the chest.
The fan-like structure of the Pecs allows the humerus to move in a
variety of planes across the body.

The Pectoralis Minor muscle is located underneath the pectoralis major
muscle, attaching to the coracoid process of the scapula and
originating on the middle ribs.

Full Range of motion is critical is gaining strength, muscle growth
and over coming plateaus. I see way too many people that do a flat
barbell bench press where the bar does not touch their chest or the
bar is not pressed high enough where the elbows are just about to lock
out. Locking out of the bench press is not, in a power bodybuilder
opinion safe for your joints and does not promote optimal muscle fibre
breakdown. I also see people bounce the barbell off their chest to
give them momentum. Again this is dangerous, and does nothing for
building strength for all muscle fibers in your chest, which is your
goal if you want to increase the size of your pectorals.

As a drug free bodybuilder, I have learned that to gain strength on
your flat barbell bench press, you must make sure your front delts,
triceps and chest is full recovered from your previous workout before
training with this exercise.

Your chest workout should not last longer than 25-30 minutes, not
including warm-ups. After warming up, your mind should be completely
focused on obliterating your previous record.

To give you an example of how well my program works, I have detailed
my chest workout for you below.

Tuesdays - Chest and Biceps

Flat Bench Barbell Press (Olympic weights) Perform proper Warm up:

I normally do a form of cardio for 5 minutes and stretch my legs, back
and chest frequently. Position your body center on the bench, use the
barbell with no weight to feel the movement and mentally begin to
visualize energy building up in your upper body muslces.

For a set of 1 x 15 reps, just use the barbell. Perform another set
30% of your max weight. I use 135lbs for 1 set 8 reps, full range of
motion. Stretch your pecs in between sets, do some big arm circles,
back and forth rotational movements to prepare and warm up the
muscles. This is how I start off every chest workout. There are two
routines that I use to build strength and muscle in my chest.

Routine 1 - alternates every workout - Category 2 level

Flat barbell bench press

1 x 15 reps no weight 1 x 8 reps 135 lbs . slow concentric and
eccentric movements 1 x max 225 lbs . fast concentric and controlled
eccentric movements, I normally get 20 reps 1 x 4 reps 315 lbs . very
fast concentric and controlled eccentric movements

Incline Dumbell Presses

1 x 10 reps 60 lbs 2 x 12-15 reps 80 lbs

Flat dumbell flys

1 x 6 reps 50 lbs 2 x 10 reps 75 lbs

Dips leaning forward

1 x max reps, I normally get out 40 reps

Remember to stretch between each set, but stretch no longer than 5
seconds max. This is crucial.

Routine 2 - alternate ever workout - Category 5 level

Flat Barbell Bench Press

1 x 15 reps no weight 1 x 8 reps 135 lbs . slow concentric and
eccentric movements 1 x 4 reps 225 lbs . slow concentric and
controlled eccentric movements 1 x 4 reps 365 lbs . very fast
concentric and controlled eccentric movements 1 x 3 reps 375 lbs .
very fast concentric and controlled eccentric movements - spot
required

Flat Dumbell Flys

1 x 4 40 lbs - slow concentric and eccentric movements 2 x max 80 lbs
- fast concentric and controlled eccentric movements, I normally get
around 15 reps

Incline Dumbell Presses

1 x 4 40 lbs - slow concentric and eccentric movements 2 x 8 80 lbs -
fast concentric and slow eccentric movements

I take each set to momentary muscular failure WITHOUT a spotter. Make
sure you use a power rack and adjust the bars so that it will catch
the barbell safely if you cannot complete the lift. I see too many
lifters depend on spots to help them lift the weight the up. This
causes over training.

The difference between my Hurricane level 2 and level 5 Chest workout
is that, one workout primes the next one and vice versa. Your nervous
system and muscles need to associate proper stimuli to grow in
strength and size and allow for proper recovery. Hurricane Chest
workout at a distance seems simple, however up close and in your face
beware, you are bound to shock your muscles into continuous growth.

Remember this is a drug free training routine that works as long as
you take the comfort out of your current routine and give this a try!