Don’t forget to get in your cardio upon rising—and remember that you can switch up the type of cardio you’re performing. That also ups the ante on your HIIT-cardio sessions, which you’ll now be performing for 60 seconds on and 60 seconds off. Again, after 25 minutes you’ll follow this rhythm for 10 minutes in the morning and then for 15 minutes in the evening (or after your workouts). 

Today’s chest workout begins with incline dumbbell flyes to pre-fatigue the upper chest area. You’ll superset that with decline dumbbell presses as the compound movement to target lower chest. This will allow your upper chest to recover a bit as you obliterate your lower chest. Then you’ll rest 2 minutes between supersets. 

Next up is another superset where we’ll swap things around. Now we’ll perform decline dumbbell flyes with incline dumbbell presses. These two supersets work your chest in different ways, helping you achieve more complete development. Again you’ll rest 2 minutes between supersets.

After you finish your dumbbell supersets for chest, you’ll perform kneeling cable flyes, and you’ll bend over to better target your mid chest. Take a look at my video to see how these are performed—it’s not the typical position you see in the gym. This targets your mid-chest more, and up to this point we’ve worked the upper and lower portions of the chest more.

Our last move is a burnout that requires a partner. You’ll perform banded pushups to failure. The band allows your partner to spot you as you work your chest to failure with a lighter load than your bodyweight, stimulating greater growth. Check out the video to see how these work.


25 + 10 minutes

Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off



Incline Dumbbell Flyes
3 Sets-15-20 Reps

SUPERSET: Perform all reps for incline dumbbell flyes followed immediately by decline dumbbell presses, and then rest 2 minutes between supersets



Decline Dumbbell Presses 
3 Sets/10 Reps



Incline Dumbbell Presses
3 Sets/10 Reps

Decline Dumbbell Flyes
3 Sets/10 Reps

SUPERSET: Perform all reps for decline dumbbell flyes followed immediately by incline dumbbell presses, and then rest 2 minutes between supersets

Kneeling Cable Flyes
3 Sets-20/20/10 Reps

Banded Partner Pushups
3 Sets / Failure

Rest 2 minutes between sets



25 + 15 minutes

Perform 25 minutes of steady-state cardio followed by 15 minutes of HIIT cardio sessions of 60 seconds on/60 seconds off



I make a lot of changes to the type of apparatus that I use in this program—that’s because dumbbells, barbells, machines, and cables all place unique stresses on your muscle fibers. Today’s workout relies mostly on dumbbells, which not only work your target muscles, but they also force your body to stabilize in a unilateral way. This helps improve the strength of stabilizer muscles, which allows you to lift more weight and grow more efficiently over time.



PRE-KAGED® supports heightened mental focus and provides your body with ingredients that help stimulate better performance. With the help of PRE-KAGED, you’ll feel laser-focused, pushing to lift more weight than ever before, getting more reps, and remaining focused for the duration of your workout. The product contains caffeine from PurCaf™ Organic Caffeine, fermented BCAAs, pure L-citrulline, patented CarnoSyn® (beta-alanine), and many other ingredients that help drive focus, energy, and strength for far better workouts.

DOSE AND TIMING: You should get in 1 scoop of this pre-workout product about 45 minutes before each weight-training workout for optimal results.


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