28 day challenge: workout #2
workout focus: chest, details below 💪🏼👇🏻
❓if you’re working out for general/ intro fitness: (good time to add in stabilization movements in!)
-use a 4/2/1 tempo
-1-3 sets X 12-20 reps
-50-60% of your 1 rep max
-0-90 sec rest between sets
❓if you’re working out for endurance: (good time to add in super sets!)
-use a 2/0/2 tempo
-2-4 sets X 8-12 reps
-70-80% of your 1 rep max
-0-60 sec rest between sets
❓if you’re working out for hypertrophy: (weight loss & muscle growth)
- use a 2/0/2 tempo
- 3-6 sets X 6-12 reps
- 75-85% of your 1 rep max
- 0-60 sec rest between sets
❓if you’re working out for strength: (good time to progressively overload)
-you’ll be fighting for your life so don’t worry about tempo:)
-4-6 sets X 6 or less reps
-85-100% of your 1 rep max
-3-5 min between sets
#lemon8partner #bodytransformation #lemon8challenge #weightloss #workouttips #chestday #chestworkout #healthylifestyle #healthylifestyle2023 #workout
The 28-day fitness challenge is an excellent way to improve your strength and overall health. In this workout, different training techniques are suggested based on your fitness goals. For general fitness, focus on stabilization with a 4/2/1 tempo and aim for 1-3 sets of 12-20 reps, at 50-60% of your one-rep max. If you're targeting endurance, consider using super sets while maintaining a 2/0/2 tempo and performing 2-4 sets of 8-12 reps at 70-80% of your max. For hypertrophy and muscle growth, a 2/0/2 tempo can be effective - strive for 3-6 sets of 6-12 reps at 75-85% of your max. Lastly, for strength training involving progressive overload, focus on heavy weights with 85-100% of your one-rep max, with fewer repetitions (4-6 sets of 6 or fewer reps) and longer rest periods (3-5 minutes between sets). Don't forget to include proper warm-up activities such as a 10-15 minute walk on the treadmill to get prepared for your workout. By following this structured approach, you can optimize your fitness journey and achieve your desired body transformation goals.