When you hear kettlebells, you often think of swings, functional training, metabolic conditioning workouts, and crossfit.
What you never really hear about is kettlebells being used for bodybuilding, and building lean, aesthetic muscle with hypertrophy training… until now.
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Rob Riches here from Blue Star Nutraceuticals and today we’re going to be starting a new 5-part training series where you’ll be using only kettlebells and training a specific muscle group each day, to form a complete 5-day, bodybuilding style, kettlebell hypertrophy program.
You will then be able to follow this program for up to 12 weeks for a complete physique enhancing body transformation.
Now today, we’ll be starting off this series focusing on chest!
So, ready to see how kettlebells can be used to build the body you’ve always dreamed of?
This is Kettlebell Hypertrophy™: How To Build a Big Chest With Kettlebells Only!
Let’s get to it!
For this workout, you’ll perform 6 exercises in linear fashion.
Meaning you will perform all sets for exercise #1 before moving on to exercise #2, and continue in this fashion until all 6 exercises are complete.
You will perform 3 sets of 10-12 reps for each exercise, using 75% of your 1 rep max.
Start with a weight you can comfortably manage for 10 reps, then over the weeks, increase the reps as you progress, once you reach 12 reps for all 3 sets of the exercise, it’s time to step up the weight.
Repeat this process throughout the 12 week program to effectively achieve progressive overload and maximize your strength and muscle building results.
You are allowed up to 90 seconds rest between sets to catch your breath and quickly rehydrate with AminoFast™ before continuing on to the next set.
Your goal is to complete the entire workout in under 1 hour. If it’s taking you longer than that, you need to pick up the pace.
Exercise #1: Kettlebell Chest Press
Exercise #2: Kettlebell Fly
Exercise #3: Glute Bridge Kettlebell Press
Exercise #4: Kettlebell Push-Up
Exercise #5: Kettlebell 1-Arm Chest Press
Exercise #6: Kettlebell 1-Arm Chest Fly
And that is a wrap!
Congratulations on making it through the first workout of this 5-part Kettlebell Hypertrophy training series.
Be sure to tune in next week for part 2 of the program where we’ll be showing you how to use kettlebells for building a wider, stronger V-tapered back!
Our goal at Blue Star Nutraceuticals is to help you transform your body by giving you the tools you need and the power to use them. That’s why we make these videos. So if there’s anything else we can do to help, just let us know in the comments below.
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Until next time, keep training hard!
#KettlebellHypertrophy #KettlebellWorkout #BetterbyDesign
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