Tiberiu Tomoroga Fitness Page

Side Chest Pose – Classic Physique 🏆🦾

One of the most iconic and difficult poses in my opinion in Classic Physique is the Side Chest.
One of the most commonly misperformed.
Here’s how to master it like a PRO competitor:

🔻 Common Mistakes
• Collapsing the chest instead of lifting it → makes you look smaller
• Letting the front shoulder roll forward → kills your taper
• Flexing the hamstring – you should NOT flex the hamstring in a side chest
• Not engaging the glute → loses lower-body detail
• Elbows positioned too low or too high → breaks symmetry
• Relaxed abdomen — no vacuum or semi-vacuum → ruins midsection control & X shape
• Forgetting to breathe → creates stiffness

🔻 How to Hit It Correctly
• Lead with the chest — up, proud, wide
• Keep the front delt open and shoulders stacked
• Engage the glute — more lower-body details
• The front (presentation) leg should be pushed fully into the supporting back leg — the hamstring of the front leg maximally pressed against the back leg
• Perform a semi-vacuum to keep the waist small and sharp
• Arms positioned correctly: not too low, not too high — aligned to showcase chest thickness
• Slight twist from the waist to enhance lines and separation
• Stay relaxed in the face but tight everywhere else

🔻 The Goal
Create the strongest X-shape illusion possible:
• Upper body as big and wide as you can show it
• Waist pulled to the minimum through control and semi-vacuum
• Lower body full, tight, and powerful

That’s the visual you want to build on stage maximum width, minimum waist, maximum legs. A complete and dominant Classic silhouette.

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ROAD TO PRO CHEST DAY 👹

After warm-up, here’s today’s full chest session:

1️⃣ Machine Flyes
Set 1: 20 reps total
• First 5 reps → negative–positive length
• Next 10 reps → normal tempo
• Last 5 reps → positive–negative length
Sets 2–3: 2 heavy sets of 8 reps
Final Set: Triple drop set to full failure

2️⃣ Dumbbell Press
• Set 1: 14 reps
• Set 2: 10 reps
• Sets 3–4: 8 reps
🔥 On the last working sets, hold 1 second at the bottom of every rep.

3️⃣ Incline Machine Press
2 working sets : 12 reps
• First 5 reps → positive-length reps
• Next 7 reps → explosive reps
Repeat the sequence for both sets.

4️⃣ Superset
Flat Machine Press + Chest-focused Parallel Push-ups
• Set 1: 12 reps
• Set 2: 8 reps
• Set 3: 6 reps
⬆️ Increasing the weight every set
Superset each set with chest push-ups to failure.

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chera

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BACK WORKOUT 🔥
My Classic physique style back workout

1️⃣ One-Arm High Cable Row (Supinated Grip)
• 4 sets total
• 1 set × 12 reps
• 3 sets × 10 reps — controlled, slow positive

2️⃣ Machine Pull-Ups
• 1 set × 12 reps — moderate weight
• 3 heavy sets
• Last set → Triple Drop Set 💀
💡 Keep elbows slightly forward and pull hands toward your sternum (not your clavicle) — to target the lower lats more effectively.

3️⃣ One-Arm Machine Row (Neutral Grip)
• 2 heavy sets × 8–10 reps
• Focus on contraction and full stretch

4️⃣ Wide-Grip Cable Row (Pronated Grip)
• 2 heavy sets × 8–10 reps
• Targets upper & middle back

5️⃣ Superset 🔁
• A. Cable Rope Pullover
• B. Supinated Close-Grip Lat Pulldown
→ Perform 2 supersets

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chera

TBT one week out , my NPC PRO QUALIFIER DEBUT 2024
…. can’t wait to do it again better 👹

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Ianuarie vs Acum în condițiile în care jumătate de an am fost pe PAUZĂ , 10+ kg diferență ‼️

Dacă așa de bine au mers lucrurile având în vedere ca jumătate din an m-am antrenat în jur de 3-4 ori pe săptămână cu o alimentație nu tocmai optimă cu perioade cu doar 3 mese pe zi, între timp si o vacanță și multe deplasări , nici nu vreau să îmi imaginez cm va fi în următoarea perioadă când voi fi “locked in” cm se spune pana la concursul de anul viitor 😈

THE FUTURE it’s coming 👹

🙏Mulțumesc pentru tot suportul în aceasta perioadă .chera

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