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Day 59 Chest

Overview: 12 week lean muscle program
Overview: training
Day 1: legs, calves and abs
Day 2: back
Day 3: chest and abs
Day 4: shoulders and calves
Day 5: arms and abs
Day 6: rest day
Day 7: rest day
Day 8: legs, calves and abs
Day 9: back
Day 10: chest and abs
Day 11: shoulders and calves
Day 12: arms and abs
Day 13: active rest and recovery
Day 14: active rest and reevaluate
Day 15: legs and calves
Day 16: back, traps and abs
Day 17: chest
Day 18: shoulders and calves
Day 19: arms and abs
Day 20: active rest and recovery
Day 21: active rest and reevaluate
Day 22: legs and calves
Day 23: back and abs
Day 24: chest
Day 25: shoulders, traps and calves
Day 26: arms and abs
Day 27: active rest and recovery
Day 28: active rest and reevaluate
Day 29: legs and calves
Day 30: back and abs
Day 31: chest
Day 32: shoulders and calves
Day 33: arms and abs
Day 34: active rest and recovery
Day 35: active rest and reevaluate
Day 36: legs and calves
Day 37: back and abs
Day 38: chest
Day 39: shoulders and abs
Day 40: arms and calves
Day 41: active rest and recovery
Day 42: active rest and reevaluate
Day 43: legs, calves and abs
Day 44: back and traps
Day 45: chest
Day 46: shoulders and abs
Day 47: arms and calves
Days 48: active rest and recovery
Days 49: active rest and reevaluate
Day 50: legs, calves and abs
Day 51: back
Day 52: chest
Day 53: shoulders, traps and abs
Day 54: arms and calves workout
Day 55: active rest and recovery
Day 56: active rest and reevaluate
Day 57 legs, calves & abs
Day 58 back
Day 59 chest
Day 60 shoulders
Day 61 arms, calves & abs
Day 62: active rest & recovery
Day 63 active rest and reevaluate
Day 64 dtp legs & abs
Day 65 dtp back & calves
Day 66 dtp chest
Day 67 dtp shoulders & abs
Day 68 dtp arms & calves
Day 69 active rest
Day 70 – active rest and reevaluate
Day 71 dtp legs
Day 72 dtp back, abs, calves
Day 73 dtp chest
Day 74 dtp shoulders
Day 75 dtp arms
Day 76 active recovery
Day 77 active rest & recovery
Day 78 chest, back & abs
Day 79 legs & calves
Day 80 arms
Day 81 shoulders
Day 82 finale

We’ll be performing chest exercises today targeting our upper, middle and lower muscle fibers. One of the reasons I like to move chest days to the middle of the week is that nobody is training their chest on a Wednesday so it’s easier for us to find the equipment.

For the first movement, we’ll be performing cable crossovers. Make sure you watch the video to see how we’re going to target our lower chest on this exercise. Squeeze for a second when your pecs are fully contracted during this exercise and try to make your hands touch on each rep. This exercise will serve as a good pre-fatigue movement before you do the rest of the chest exercises in today’s workout. Pay attention to the tip I give Danielle on how to perform this exercise so that you’re putting the pressure on your pecs and not your shoulders. Next, you’ll be doing incline flyes, for this move I’ll have you pause at the bottom when your muscles are fully stretched. For the flyes, you’ll stop with the weights just outside your head at the top of the movement, if you bring your hands any closer together, your chest disengages. The purpose of this exercise is to keep the tension on your pecs. You’ll finish this circuit off by doing one arm kettlebell swings and then regular two-handed kettlebell swings. We incorporate HIIT moves into these circuits so that you can keep your heart rate elevated while your target muscles rest.

In the next circuit we’ll be performing decline flyes, pushups and skaters. To get the most out of decline flyes, make sure you’re squeezing at the top of each rep as hard as you can to feel your pec muscles working. For the pushups remember to stick your chest out and keep your shoulder blades retracted as you preform them. We’ll finish up our workout with dead stop bench presses. Originally, I didn’t have this in the plan, but Kai had an impingement in his bicep tendon running into his deltoid, so we did dead stops so not to place his shoulders in a vulnerable position. A lesson you should take from this is being adaptable and finding exercise alternatives that you can do to work your muscles safely.

Cardio

60 minutes

If the weather permits, do some of your cardio outside to break up the monotony.

Workout

Cable Crossovers
3 Sets / 15 Reps

Circuit: Cable Crossovers, Incline Flyes, Single Arm Kettlebell Swings, (Regular) Kettlebell Swings

Incline Flyes
3 Sets /15 Reps

Single Arm Kettlebell Swings
3 Sets / 30 Seconds

(Regular) Kettlebell Swings
3 Sets / 30 Seconds

Decline Flyes
3 Sets / 10-15 Reps

Circuit: Decline Flyes, Push Ups, Skaters

Push Ups
3 Sets / 10-15 Reps

Skaters
3 Sets / 1 Minute

Dead Stop Bench Press
3 Sets / 10-15 Reps

Cardio

60 minutes

Gethin’s Go To

Listen to the advice I give to Kai and Danielle on ways to properly do today’s chest exercises. I demonstrate the right and wrong ways to do the cable crossovers. And I made an adjustment to the traditional flat bench press for pain free lifting. Be mindful when you preform each move so that you’re stressing the right muscles. Small adjustments to the way you preform these moves can help you safely maximize muscle growth.

WHAT SUPP?

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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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