30 day challenge - CHEST worko

Train your pectorals with a 30-day training program requiring no gym equipment.

Are you ready to accept the 30-day challenge to train your pectoral muscles and build bigger chest ? Start training your chest today and get immediate results with a 4-week training plan.

Correct training is the most important thing for getting a perfect chest and sculpted pec muscles. This 30-day training program involves the three main muscle areas of the chest: high pectoral muscles, lower pec, and the inner chest.

With this free app, you can train your pectorals with a 30-day training program requiring no gym equipment. You will be able to train wherever and whenever you want.

You can train your pectorals by performing the exercises at home or in the gym; you need less than 10 minutes per day. But that's not all. You will have a coach at your disposal who will assist you by means of video exercises, animations and audio advice for each exercise. For each workout, you can keep track of the calories burned, your body mass and many other statistics that will motivate you to persevere!

In short, all you have to do is to accept the 30-day challenge for your pectoral muscles and begin training your high pectorals, low pectorals and the inner chest FOR FREE, wherever you want and whenever you want!

Features:

- 3 workout plans for 30-day pectorals, 3 different workout difficulty levels.

- The workouts for the pectoral muscles are always different every day.

- Gradual increase in the intensity of the exercises and the chest workouts.

- Advice from your virtual personal trainer for training your pec in the best way possible.

- Body-weight tracking.

- Calculation of calories burned

- Video instructions for correctly performing the chest exercises.

What's New in the Latest Version 1.4.0

Last updated on Jul 2, 2024

Bug fixing

Introduction

The 30-Day Chest Workout Challenge is a structured program designed to enhance chest muscle development and strength. It targets the major chest muscles, including the pectoralis major, pectoralis minor, and serratus anterior. The challenge consists of daily exercises performed with proper form and progressive resistance.

Exercise Plan

The workout plan includes a variety of exercises that engage the chest muscles from different angles. It consists of compound exercises that work multiple muscle groups simultaneously, as well as isolation exercises that focus on specific muscle fibers. The exercises include:

* Bench press

* Incline dumbbell press

* Decline dumbbell press

* Dumbbell flyes

* Cable crossovers

* Push-ups

Training Schedule

The challenge follows a progressive training schedule that gradually increases the weight or resistance used in each exercise. The number of sets and repetitions for each exercise also varies throughout the program. The typical workout schedule involves:

* Week 1: 3 sets of 10-12 repetitions

* Week 2: 4 sets of 8-10 repetitions

* Week 3: 5 sets of 6-8 repetitions

* Week 4: 3 sets of 12-15 repetitions

Nutrition and Rest

To support muscle growth and recovery, a nutritious diet and adequate rest are crucial. The recommended macronutrient ratio for this challenge is:

* Protein: 1.6-2.2 grams per kilogram of body weight

* Carbohydrates: 4-6 grams per kilogram of body weight

* Fat: 1-1.2 grams per kilogram of body weight

Sufficient sleep is also essential for muscle repair and growth. Aim for 7-9 hours of quality sleep each night.

Benefits

The 30-Day Chest Workout Challenge offers several benefits, including:

* Increased chest muscle size and strength

* Improved upper body posture

* Enhanced functional strength for daily activities

* Reduced risk of muscle imbalances and injuries

* Boosted confidence and motivation

Precautions

Before starting this challenge, consult with a healthcare professional to ensure it is suitable for your fitness level. Proper warm-up and cool-down exercises are essential to prevent injuries. Listen to your body and rest when needed. If you experience any pain or discomfort, discontinue the exercise and seek medical attention.

Conclusion

The 30-Day Chest Workout Challenge is an effective program for building a stronger and more defined chest. By following the exercise plan, nutrition guidelines, and rest recommendations, you can achieve your fitness goals while minimizing the risk of injuries. Remember to stay consistent, push yourself progressively, and enjoy the journey of transforming your chest muscles.