Florian Poirson ROAD TO PRO CARD Ep. 3 Chest Workout – Olimp Sport Nutrition

Florian Poirson ROAD TO PRO CARD Ep. 3 Chest Workout – Olimp Sport Nutrition

August 19, 2019 20 By Ewald Bahringer


Ok, so today I’m going to work my chest and triceps a little bit of abs, and calves at the end I’m going to show you how I work out Ok, I am ready So, first my pre workout supplements ok my friends, I’m going to prepare my pre workout supplements What I like the most about it is the pump nitric oxide it means everything that is the booster of nitric oxide that is why I always take Pump Xplode It contains citrulline, a little bit of beta-alanine and arginine It increases the blood flow to your muscles During a ripping phase you can also add Thermospeed or other fat burners, no problem Fat burners, as you know, are also stimulants contaning caffeine for example. So, I take 3 scoops of Pump Xplode 3 nice scoops 4-5 grams of beta-alanine 2 capsules of taurine 2 capsules of HMB here I have 2g of taurine 2,5g of HMB HMB has similar effect as creatine and of course taurine which improves heart health it influences the blood flow it is useful while ripping especially if you take a lot of stimulants I also take during my workout BCAA here I have 4:1:1 4:1:1 what does it mean? It means 4g of leucin 1g of isoleucine and 1g of valine Here I have “fruit punch” flavour it is my favourite it is the best Now, during my ripping phase in my shaker there is BCAA which I drink during my workout about 15-20g I’m going to put 2 scoops Let’s start Let’s srat with machine chest press cable fly to warm up the chest the back, ect to warm up shoulder rotators and wrists I’m going to show you 2-3 tricks to warm up rotators very well it s better to warm them up by doing cable fly all the places are taken, there are a lot of people so let’s start with chest press I do 1 set of 15-20 reps to warm up the muscle very well next, I’m going to add more weights slowely, increase the weight I like progressive sets it means that I start with teh first set of 15 reps next 12, 10, 8 so at the end I can do one more set with the biggest weight 6 reps Sometimes I do 15 reps in the final set I usually use SST technique and traditional training I will show you later let’s do some SST It is my trainer Patric Tuor’s technique next, I’m going to do drop sets and super sets This set was pretty hard I did 4-5 reps by myself with help at the last ones if you do such sets, don’t hesitate to ask someone for help so you can do some extra reps this is how you progress I will take off two plates There were 2 plates 15 kg each and 2 plates 25 kg each Now I’ll leave 2 x 25 kg that is 50 kg each side and here I’m going to focus on the muscle contraction my workout style is to start with hard exercises and I focus on effectivenes and weight I almost reach my max – in 6-8 reps no rush, 2 min break and gradually I’m going to shorten the breaks to increase the intesity to keep good blood flow to the muscles I can feel it in my muscles so I can move on to a different exercise decline barbell bench press to work the lower chest to be honest, I haven’t done it for a long time I usually use dumbbells for better muscle contraction but today I’ll change it a little Sometimes it is good to make some changes to get out of your comfort zone I must tell you that today I am a little bit tired 2 day on low carbs the journey and everything we have done today well I never give up, let’s put some more weights That was a dropset it means I decreased the weights I did 8 reps all the time each set- 8 reps it is pretty good to, for example, get a great blood flow to your muscles Now, I’m going to do the super set that is dumbbell chest press and at the same time close grip press with 20 kg I’m going to show you you see, because I have done bench press the whole chest is engaged close grip press helps to work the middle part of the chest As I told you before gradually I’m going to shorten the breaks let’s do the next set I’ve finished with this exercise so now let’s continue on the machine I’m going to do a little cluster (a training method) I’ll explain what it is I’ll start with 4×5 4 sets, 5 reps each with 10 seconds break between sets 5 reps 10 seconds break repeat 4 times I think I’ll do 2-3 times I’ll see how I feel I work out a lot with muscle-mind connection it is, of course, the matter of experience Sometimes I feel I can do 6 exercises rather than 5 One extra set… I don’t tell myself I have to do 4 It is important to know how to go over yout limit You can’t stay in your comfort zone ok, let’s start I finished after 4 reps well done exercise I reached my max I can feel it I feel the pump in my muscles I’ll decrease the weight That was 66 kg I’ll lower it to 59kg so I can do the next set I can feel that I’m getting tired As I said before 2-3 sets 2 will be enough there is no point in lowering the weight and keeping working out with this low weight there is no point. Now, let’s move on to the cable fly I’m going to focus on good muscle contraction so let’s do this I’ll change the angles a little I’ll show you I always finish my workout with this exercise before, my chest was my weakest body part I’m not saying that it is a strong point now but I know how to work it out to build it, to get some progress My problem was that I focused on the weights too much barbell chest press with very heavy weights and I worked my back more than my chest that is why I started to do more cable exercises cable fly and to look for good muscle contraction and even doing barbell exercises, I decrease the weights so here you can see the angle I’m going to work the upper and middle part of my chest next, I’ll do 2 sets to work the lower part So now the lower part of my chest I’m changing the angle As far as the technique you only straight your arms in 3/4 don’t fully extend them you go to the middle elbows to the inside as much as you can and look for this muscle contraction I’ve finished working the chest I planned to work the triceps as well but my muscles are sore after Friday so I’ll skip triceps today I think it is enough for today not to be too hard on the joints it is not necessary but I’m going to do some abs exercises so let’s go over there I work out my abs on the floor or on a machine like that to work the pelvis/hip area I usually do about 4 sets 30 reps each next, I do leg raise exercise Or I go on the bench and do the leg raise exercise next I do plank, about 3 sets 1 minute each it is very important to tighten the core muscles it is very important in bodybuilding not to forget about the abs muscles to be able to control your abs plank is very important, it is good to do this exercise 3-4 times a week so the workout is done After workout I take 30g of whey isolate I also take 400mg of ALA and 400 of chromium and of course rice cakes here I have my protein with 10g of glutamine what I like about isolate from OLIMP is that I don’t have to shake it for a long time and that it is very smooth it is the highest quality product