Today, I’m providing different options for chest moves. You can choose the option based on what works best for you. Kai is working around a shoulder injury, and so I’ve put together the first 2 moves that work best for him while I have Danielle perform 2 different moves that achieve a similar end.
Danielle performs incline barbell presses while Kai performs Smith machine presses on a flat bench. And then Danielle performs flat dumbbell presses while Kai performs incline dumbbell presses. Choose Option 1 or Option 2 and perform both moves with 2 minutes of rest between each set. These are 2 separate one-off moves, meaning that you do not superset them.
Then we will perform a superset of decline dumbbell presses and high cable flyes. In the previous moves, we targeted the upper and middle parts of the pectorals, so for this superset we’ll begin with the lower portion of the chest (decline dumbbell presses), followed immediately by high cable flyes to work the outer part of the chest.
You’ll finish off your chest workout with another superset of pec deck flyes and bear crawls. Flye movements target the pectoralis minor, the smaller of the chest muscles that are designed to help you bring your arms across your body and to the front. Bear crawls are a burnout move that places a lot of emphasis on all of your chest muscles in addition to incorporating many other muscle groups. It’s a great finishing move on chest day. You’ll rest 2 minutes between each of these supersets.
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Cardio |
20 + 10 + 10 minutes |
Upon waking perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes |
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Smith Machine Bench Presses OPTION 1: Perform Smith machine bench presses. Rest 2 minutes between sets |
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Incline Barbell Presses OPTION 2: Perform incline barbell presses. Rest 2 minutes between sets |
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Incline Dumbbell Presses OPTION 1: Perform incline dumbbell presses if your first move was Smith machine bench presses. Rest 2 minutes between sets |
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Flat Dumbbell Presses OPTION 2: Perform flat dumbbell presses if your first move was incline barbell presses. Rest 2 minutes between sets |
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Decline Dumbbell Presses SUPERSET: Perform dumbbell presses followed immediately by high cable crossovers. Then rest 2 minutes between supersets |
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High Cable Flyes |
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Pec Deck Flyes SUPERSET: Perform pec deck flyes followed immediately by bear crawls with 10 steps per side forward and 10 steps per side back. Rest 2 minutes between supersets |
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Bear Crawls |
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Cardio |
20 + 10 + 10 minutes |
Perform 20 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off. Complete your cardio with 10 more minutes of steady state for a total of 40 minutes |
GETHIN’S GO-TO:
While one of our goals on this 12-Week Lean Muscle Program is to add muscle, I’ve also designed it to emphasize fat loss. For that reason I’m beginning to include more cardio within your weight-training workouts. The cardio should be less challenging than it would have been at the beginning of the program since you’ve been including HIIT session for the past few weeks.
WHAT SUPP?
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BCAAS Branched-chain amino acids (BCAAs) include leucine, isoleucine and valine. Because your body cannot make BCAAs, you need to get them from your food and supplements, and you have a much greater demand for them when you’re training with intensity. Kaged Muscle’s fermented BCAAS are delivered in the sought after 2:1:1 ratio. DOSE AND TIMING: For best results, take in fermented BCAAS 3 times a day, emphasizing first thing upon rising, before workouts, and during workouts. I also like to mix this in my gallon jug with other amino acids such as glutamine, citrulline (on non-training days) and HYDRA-CHARGE. Choose the option that works best for you. |
