Bold, Brave, and Beastly: The Morbidly A Beast Tee Chronicles

Atlas, the Morbidly A Beast Angry Ape 14 Week Biceps and Triceps Workout. Here is Atlas’s 14-week upper body arms-focused powerlifting workout   specifically targeting the biceps and triceps for strength and power.   This plan incorporates primary exercises for maximal strength,   accessory exercises for hypertrophy and power, and recovery   exercises to aid in muscle repair and prevent injuries. Weeks 1-4: Foundation Phase Goals: - Build a solid strength base. - Improve technique. - Begin hypertrophy. **Day 1: Heavy Biceps and Triceps Day** 1. **Barbell Curl:** 4 sets x 6-8 reps 2. **Close-Grip Bench Press:** 4 sets x 6-8 reps 3. **Alternating Dumbbell Curl:** 3 sets x 8-10 reps each arm 4. **Triceps Dips (Weighted if possible):** 3 sets x 8-10 reps 5. **Hammer Curl:** 3 sets x 10-12 reps 6. **Triceps Rope Pushdown:** 3 sets x 12-15 reps **Day 2: Speed and Power Arms Day** 1. **Explosive Barbell Curl:** 4 sets x 4-6 reps   (use a lighter weight and perform expl...

  Chester, the Morbidly A Beast Angry Cat Chester’s 14-week upper body chest-focused powerlifting workout for strength and power involves careful programming to ensure progressive overload, recovery, and injury prevention. Here's a structured plan that includes primary exercises for strength, accessory exercises for power and hypertrophy, and recovery work. Weeks 1-4: Foundation Phase Goals: - Build a solid strength base. - Improve technique. - Begin hypertrophy. **Day 1: Heavy Chest Day** 1. **Bench Press:** 4 sets x 5 reps (75-80% of 1RM) 2. **Incline Dumbbell Press:** 3 sets x 8 reps 3. **Weighted Dips:** 3 sets x 8-10 reps 4. **Chest Flyes:** 3 sets x 12 reps 5. **Triceps Pushdowns:** 3 sets x 12 reps **Day 2: Speed and Power Chest Day** 1. **Speed Bench Press:** 8 sets x 3 reps (60% of 1RM, explosive) 2. **Push Press:** 3 sets x 5 reps 3. **Incline Plyometric Push-Ups:** 3 sets x 10 reps 4. **Cable Chest Press:** 3 sets x 12 reps 5. **Skull Crushers:** 3 sets x 12 reps **Day 3...