In Today’s High Intensity Interval Bodybuilding (HIIB) workout, we are adding some negative chest movements, which is going to shock the muscles. Like I’ve said in past workouts, it’s important to change up the workouts and add in new movements and tempos to build muscle. Plus, by adding in new exercises, you will be growing your tool shed of exercises, helping you find the exercises you find work best for you for whatever your fitness goals may be. Get after it!
High Intensity Interval Bodybuilding #20 Chest and Triceps
This program introduces a concept that will make you work harder in the gym but for only HALF of the amount of time that you would normally spend on normal workouts. No more countless hours of cardio needed to get lean! Originally designed by Pat O’Shea and made popular recently by Ryan Fischer, high intensity interval bodybuilding is one of the most efficient ways to burn fat and build muscle at the same time.
The combination of high intense cardio and weight training will increase your work capacity, melt away body fat, and enhance muscle hypertrophy.
Personally, I love this workout protocol because it’s time-efficient and explosive. Burn fat while spending less time in the gym AND build lean muscle? It’s a no-brainer.
However, these explosive workouts are extremely difficult and taxing on the body, so come prepared to put in the work!
Main Focus: Chest and Triceps
Workout Protocol 3 Days on, 1 Day off
6 Bench Press Negatives*
(NEED A SPOTTER) *Load the weight up to 20-25 lbs more on the bench than what you normally rep for 6, lower the bar as slowly as possibly, then have a spotter raise the bar up to neutral position.
–2 min rest–
Incline Press Machine 3×12
Standing Overhead DB Tricep Extensions 3×12
Decline Cable Flyes 3×10
Smith Machine BW Tricep Extensions 3×15
Cable Reverse Tricep Extensions 3×10
Diamond Push-Ups 3×10
Treadmill 6 sprints, 10 second intervals, 60 sec rest
When you mix bodybuilding with HIIT, it simplifies your training and increases your ability to balance out your physique. In other words, it’s easier to focus on things your lacking, like bigger biceps, bigger chest, or legs. I love this style of training because it is constantly challenging you and making your workouts EXCITING. No workout is ever the same and you can focus on body parts while adding in conditioning for fat-loss.
If you enjoyed this high intensity interval bodybuilding workout, be sure to check out all of my workouts in the HIIB program! Below is another HIIB workout specifically crafted to burn stubborn fat and build muscle! Share this with a friend and get after it in the gym!
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