Day 7 Chest/Triceps- Nonstop Negatives (Eccentric Reps) 3 Week Dumbbell Program | WW DB (S2,E7)

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This 3 week program is called Nonstop Negatives. Aka eccentric rep supersets. Instead of the conventional 1/1 reps (1 second up on the positive/concentric phase and 1 second down on the negative/eccentric phase) we are doing 1 second up and 3 seconds down. This drastically increases time under tension (TUT) to overload and break down the muscle during the lengthening portion.

Every workout has three ten minute blocks with one minute of rest in between. Each block includes a paring of both muscle groups being worked that day (ex. chest press and tricep extensions). We will go back and forth between movements with minimal rest during the block. This ramps up intensity to not only burn out the muscles but burn fat as well.

Days of the same old boring monotonous routine, protocol, or regimen are over. So too are the workout programs where you rewatch the same video 15 times. You now have a workout partner, personal trainer, instructor, planner, and coach at your disposal. No more thinking about what you're going to do in the gym and no more working out alone. Everything is preplanned for you and changes every 3 weeks. All you need to get in shape is some hard work and gumption!

Whether you're a beginner, intermediate, or advanced fitness junky, these workouts are for you. Make the workout your own with more or less weight and even more or less rest/breaks by pausing, rewinding, or fast forwarding. Follow the programs to a T or simply supplement with daily, weekly, or monthly additional workouts.

All major muscle groups will be hit from a wide variety of movements including chest, triceps, back, biceps, legs, shoulders, and even abs! Variations for each curl, press, push, pull, squat, raise, and extension are key to confuse the body and promote growth.

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