Lean Muscle Trainer Hero

Day 17:Chest

Chest is a crucial body part for developing a complete physique. I have noticed that many women don’t train their chest as much as men. But I think it’s crucial for both genders to train chest thoroughly each week to create the upper body-to-waist ratio you’re seeking.

Today’s workout begins with flat bench presses, and we’ll use a drop set. That means that you’ll choose a weight that allows you to perform 6 reps to failure, and then you’ll immediately use a lighter weight to perform 6 more reps, also reaching failure with that weight. You’ll only rest 90 seconds between each of these drop sets.

Then we’ll perform dumbbell bench presses on a flat bench, really emphasizing the growth of the middle of the chest today. For this move, bring the weights down with control and explode up. Push the weights to above your chest rather than farther up toward your neck or head. Avoid locking out your elbows at the top to maintain constant tension in your pectoral muscles.

Next up we’ll perform cable crossover presses, which is a different move than traditional cable crossovers. The purpose of this move is to develop the lower pecs, similar to how decline presses work. Think of that move as you press the cables down for this one. For this move, bend over only slightly, and press the weights down rather than bringing the handles across your body. Check out my video to see how I perform this move.

Next, you’ll perform 3 sets of incline chest presses on a unilateral machine—remember these are the ones where the arms work independently. Follow that up with pec deck flyes. Keep your shoulder blades back for this finishing move to make sure you’re activating your pecs.


25 minutes

Steady-state upon waking


Flat Bench Presses

3 Sets-6/6 Reps

Performed with a drop set and 90 seconds of rest between each full set

Dumbbell Bench Presses

3 Sets/10-15 Reps

Rest 90 seconds between sets

Cable Crossover Presses

3 Sets/10-15 Reps

Rest 90 seconds between sets

Unilateral Incline Chest Presses

3 Sets/8-10 Reps

Rest 90 seconds between sets

Pec Deck Flyes

3 Set/12 Reps

Rest 90 seconds between sets


35 minutes

Steady-state after training or later in the evening

GETHIN’S GO-TO: You may already be noticing some changes in Kai’s and Danielle’s appearance in the middle of Week Two on my lean muscle program. You may also notice that the quality of their effort and discipline has improved since the first day or two on the program. It may not get easier, but it starts to look easier when you’re watching someone else perform these moves. I hope you’re seeing and feeling similar results.


HYDRA-CHARGE® This product helps you stay hydrated, volumize your muscle cells, and improve exercise performance. Adding HYDRA-CHARGE to your water every day also adds flavor, encouraging you to drink more fluid. It provides essential electrolytes and antioxidants, which supports general health. It can also act as a flavoring system that other amino acids are added to. I like to mix it in my gallon jug to sip through the day.

DOSE AND TIMING: I recommend you get in about 3 servings of HYDRA-CHARGE each day. The best way to do this is to mix up a large jug of water and add 2-3 scoops of HYDRA-CHARGE and sip on it throughout the day. I’ve listed times when you should emphasize consumption of fluids and HYDRA-CHARGE in the charts that follow

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