ee a eee VOLUME 3 <> Ws opnorTAPLE OF CONTENTS MY PHILOSOPHY HYPERTROPHY TRAINING IMPLEMENTATION HYPERTROPHY WARM UP AND RECOVERY TRAINING TIPS READING YOUR WORKOUTS CHEST WORKOUT CH, 1/4 >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED.MY PHILOSOPHY The Beast within! We all have goals for ourselves and we all strive for greatness, so what separates those who reach their goals from those who fall short. Unleashing the fire from within, let the beast out! Let your passion burn and light the way towards your desires. Use the fuel that is your desire to travel with intent. Make your move- ments matter and move with force, so that others see your passions come to life. Unleashing the beast will cause others to be drawn to you, they will see the frame work you have created and want to chase those desires with you. Unleashing that inner fire is intoxicating, it will open new doors and unlimited possibil- ities. It's time to ignite your chest! CHEST ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,HYPERTROPHY TR Chest is probably the first muscle group anyone in the gym will try to workout. It tends to attract the most attention in the gym and never really gets neglected. Why is this? Well mostly I’d say because it’s one of the most natural movements you can do in the gym. that and a big developed chest is the corner stone to a strong physique. Hypertro- phy training and chest training are a match made in heaven. There’s no better way to reach skin splitting pumps then with hypertrophy principles on chest day. Remember to work within the volume intensities outlined in the split. This is going to be challenging so use a spot if needed. Hypertrophy training is meant to over load the muscles in the chest with blood to leave you feeling enormous! CHE CaP 28 oe MSL EEE AL SEED 2MPIEMENT (ING HYPERTROPHY Don't lift with your ego! Determine your 1 Rep Max on flat bench and incline early on. It's important to know where you stand with chest workouts and where it’s okay to pull back. Don’t go crazy trying to toss around too much weight. The amount of volume will leave you feeling the burn with the right form and mind to muscle connection. Remember you're in charge of your vessel, command it to grow! CHEST COPYRIGHT © 2018 DYNAM MUSCLE LK GREENE AL IHTS RESERVE 3WARM UP ANY KECOVERY Start each chest workout with some ballistic stretches to loosen the shoulders, lats and chest. Add in some static hold pushups to max sure the chest is engaged before training. (about 10-20 reps) Spend about 10 minutes before and after training walking through shoulder blade retraction and setting. Making sure the shoulder blade and shoulder girdle are set properly before performing movements will prevent injury. OTA CCL Do a cool down on the treadmill for 5-10 minutes at a brisk walk. Stretch the chest! Do all of the angles and variations of the chest to make sure you stretch those fibers back out after training. Foam roll- | know foam rolling the chest is awkward but it will be so rewarding for recovery and avoiding that soreness 2 days later! CH, EF >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 4TRAINING TiPs Before you jump right into your new training program, here are some tips to get you started: SICTUH Do not just stretch the chest but also the lats. A very common muscle that get tight on chest day is the lats. A sign of tight lats is forward roll in the shoulders. Drink water: Dehydration is a killer when it comes to training especially weight training at high volumes. Don't get slowed down by cramping. Pca aR Generally keep rest periods about 60-90 seconds between workouts. Pon The key to training the chest is the eccentric contraction or the negative part of the rep. explode into the movement but control the weight back down to really feel the strain on the muscle. CH, 1/4 >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 5TRAINING TiPs Standard macro calculator for someone whose primary goal is to: BURN FAT: BW: Body Weight * 0.8-1g protein x BW = daily protein intake * 0.75g carbs x BW = daily carb intake * 0.4g fat x BW = daily fat intake Standard macro calculator for someone whose primary goal is to: BUILD MUSCLE: © 1-1.2g protein x BW = daily protein intake * 1.5g carbs x BW = daily carb intake * 0.5g fat x BW = daily fat intake ll — CHEST COPYRIGHT © 2019 OYAAMIC MUSCLE, LLC/KA GREENE. ALL RIGHTSRESERVED. 6REAPINF YouR WoRKouTs You will notice the use of 1a, 1b, 1¢, 2a, 2b, 2c, etc. in your workout program. If you're not familiar with this programming it simply describes the exercise order. The number describes the exercise group while the letter describes the exercises that fall into that group. For example, 1a, 1b, and 1c would be 3 different exercises within the same group, meaning they are performed back to back (superset) without rest. After you've per- formed the 2 or 3 exercises without rest you take the prescribed rest period listed out and then repeat. In contrast, 1 and 2 alone would mean they are completely separate exercises. In this instance you would perform all your sets for 1 then move onto 2. Here is an example: 1A. push up— 15 reps 1B. incline fly — 15 reps 1C. landmine press — 15 reps TUE OCA DB = Dumbbell MB = Medicine Ball / Med Ball BB = Barbell KB = Kettlebell RB = Resistance Bands CH, 1/4 >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 0CHET WORKOUTS (dence Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 60% IRM WEEK | WEEK 2 WEEK 3 WEEK 4 1 | PusH UP 3x0 3x10 4X10 1X10 2A. | CLOSE GRIP DB CHEST PRESS 3X15 3X15 4X15 4X15 2B. | FLAT BENCH DB PRESS: 3X10 3X10 4X10 4X10 3a | LOW ANGLE CABLE FLY 3xI5 3xI5 4X15 4X15 3B | HIGH ANGLE CABLE FLY 3X15 3X15 4X15 4X15 4A, | STANDING CLOSE GRIP CHEST PRESS (USE A PLATE) a oat at aoe 4B. | DIAMOND PUSHUPS (CAN BE = - Pow pubes, 3x10 3x10 4X10 4x10 ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL FIGHTS RESERVED.Cea a Cy Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets CHES | WORKOUTS 65-70% IRM WEEK | WEEK2 | WEEK3 | WEEK4 1a | INCLINE BARBELL . : NE BA 4x10 4x 5x10 5x10 18, | INCLINE DB CHEST Axl xp sx10 5x10 2A. DECLINE BARBELL - o [ o Acti ones 4X10 4x2. 5x10 5x10 2B | DECLINE DB CHEST 4X10 4X22 5x10 5x10 3. | DB HAMMER GRIP . . . eS 1x30 1x30 1X30 1X30 4A| LEVERAGE INCLINE 4x10 axl axp sx10 4B.| _ LANDMINE PRESS 4X10 4X10 4x12 5x10 5A. NEGATIVE SEATED. MACHINE FLY (5 4X10 4x10 4x2 5x10 SECOND REP) 5B PUSH UP IXFAILURE IXFAILURE IXFAILURE IXFAILURE CHEST COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. gCHEST WORKOUTS Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 70-75% IRM WEEK 1 WEEK 2 WEEK 3, WEEK + 1A BARBELL PRESS 4X15 4X15 5X12 5X12 2A INCLINE BARBELL 4X15 4XIs 5x 5X2 3A. | INCLINE CABLE FLY 4X15 4X15 5X12 5X12 3B. | DECLINE CABLE FLY 4X15 4X15 5X12 5X12 3C | STANDING MEDIUM HEIGHT CABLE FLY | 2XFAILURE | 3XFAILURE | 4XFAILURE | +XFAILURE 4A. ALTERNATING . . . 5X10 LANDMINE PRESS oa AXR 5X10 48,| DB PULL OVER WITH 5x10 ISOMETRIC HOLD. - a (SQUEEZE FOR 3 at oe Esy SECONDS) 5A.| MEDICINE BALL DB F - - CHEST PRESS 2X30, 3X30, 3X30, 4XFAILURE 5B. | STABILITY PUSH UP (USE UNSTABLE 2X30. 3X30 3X30, 4XFAILURE SURFACE) CH, 1/4 >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 10CHEST WORKOUTS Q: what if | am still sore by the time my next set comes? A: keep it moving, it’s okay to be tired but don’t rest to long. Q; why do | feel some exercises in my shoulders? A: it's very common that some people are overactive in their shoulders and this can affect how much you're getting out of your training. You can exhaust the shoulders by doing some lightweight shoulder flys before a chest workout. Q: Why am | not making progress? A: The most common reason is because you are probably not being honest with yourself in what you are eating or how much effort you are putting into the gym. Make sure you have a support system or a way to hold yourself accountable. Q: How much water should | drink? A: Aim to drink 3 liters of water or more daily! Try and drink 16 oz of water as soon as you wake each morning. Q: Don’t lift with your ego A: chest seems to be the alpha dog lift, but it's also a very common lift for injuries to the shoulder. Lift smart and use a spotter when needed. CH, 1/4 >T COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 1 1