8-8-16 Day1 Muscle Building Workout, Chest, Biceps, Delts…31:15

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Ready for Day 1 of the 8-8-16 muscle building program? Today we’re working out Chest, Biceps, Shoulders. We’re going to be doing a lot of new exercises which you probably haven’t done. We’ll be hitting these muscles from a lot of unique angles, which can really help to ignite some new muscle growth.
The 8-8-16 Hyper-Growth Program…

Chest Portion:

(10 seconds rest between exercises)

– High incline dumbbell chest press x 8 reps
– Decline dumbbell chest press x 8 reps
– Cable flys w/ internal/external rotation x 16 reps

2-3 minutes rest between giant sets.

Bicep Portion:

(10 seconds rest between exercises)

– Incline curls x 8 reps
– E-Z bar curls (narrow grip) x 8 reps
– Zottman prone curls x 16 reps

2-3 minutes rest between giant sets.

Shoulder Portion:

Progression model:
Week 1 – 10 reps
Week 2 – 15 reps
Week 3 – 20 reps
Week 4 – 10 reps + increased load

(10 seconds rest between exercises)

– Bent over lateral raises
– Cable lateral raise (on knees)
– Front delt raises
– Cable shoulder presses
– Lying upright rows (cables)

2-3 minutes rest between giant sets.

“Hardgainers Nutrition & Training Guide
To Get Big & Lean In Less Time”

IMG_6747colorVince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model

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