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1. Dragon Ball Weighted Push-Ups – 5 x 16-20
2. Alternating Incline Dumbbell Press- 5 x 8-10
3. Incline Squeeze Press to Stomach- 5 x 12-15
4. Lower-Chest Cable Crossovers – 2 x 8-10, 3 x 18-20
5. Supinate-Grip Overhead Tricep Extension – 3 x 12-15
6. Cable Crossover Tricep Extension – 3 x 20-24
Notes:
Start with Incline Dumbbell Press. Rest in order above. 2-3min rests between same exercises. Start with a very light warm-up set before the sets above. Work up to heaviest weight by about 2nd set. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3-6 to failure.
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ЁЯПЖSign up for my new custom training & nutrition program at ***www.nylenaygafitness.com***
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ЁЯТк ***www.nylenayga.com*** (in my bio)
Visit to explore my 1-on-1 COACHING Services, Personalized Bodybuilding PROGRAMS, or become a personal client @naygagains ЁЯСИЁЯСИ
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тЭЧя╕ПMy workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge IтАЩve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case youтАЩve hit a plateau in progress with your current routine.
In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload тАЬaccuratelyтАЭ is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.
The easiest way to ensure youтАЩre increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.
*I recommend that you donтАЩt sacrifice progressive overload consistency by changing up the exercises in your workout routine too soon for the sake of тАЬshocking the musclesтАЭ if you donтАЩt know for sure that youтАЩre hitting a plateau
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If you like the results you see from my workouts, for further knowledge on how to structure these workouts into an aesthetics-based weekly workout split and then structure those splits into a full program, click the link in my bio to sign up for my custom training & nutrition programs + app
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