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Remember that you should be doing your two cardio sessions every day, morning and evening. To get the most out of this trainer, it’s imperative that you do all your cardio sessions. This week’s cardio has been straight forward, 2 sessions of 60-minute steady state cardio each day.
For today’s workout, we’ll be training our shoulders with the focus on our rear delts. Our workout will consist of giant sets and super sets, we won’t be doing any functional HIIT moves.
The first giant set will consist of 3 sets of 10 on the rear pec deck, rear delt dumbbell raises, and dumbbell front raises. Remember to squeeze on all these exercises as you contract. These moves will help your rear delts pop to give you that “3D” look. Then we’ll be doing our second giant set of seated dumbbell shoulder presses, standing lateral raises, and cable front raises. You need to dig deep on these exercises and bring your arms all the way up. Watch how I help Kai and Danielle push through these exercises, so they perform them across the full range of motion. At this point in the trainer you’ll be feeling fatigued and weak, but you need to push past those feelings. Pushing through the full range of motion for these exercises will help you recruit more muscle fibers.
Finally, we’ll do a superset of Side to Side Front Raises and then Standing Side Raises.
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Cardio |
60 minutes |
If the weather permits, do some of your cardio outside to break up the monotony. |
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Reverse Pec Deck Giant Set: Reverse Pec Deck, Rear Delt Dumbbell Raises, Dumbbell Front Raises |
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Rear Delt Dumbbell Raises |
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Dumbbell Front Raises |
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Seated Dumbbell Shoulder Presses
3 Sets / 10-15 Reps Giant Set 2: Seated Dumbbell Shoulder Presses, Standing Lateral Raises, Cable Front Raises |
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Standing Lateral Raises |
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Cable Front Raises |
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Side to Side Front Raises
3 Sets / 10 Reps |
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Standing Side Raises
3 Sets / 10 Reps |
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Cardio |
60 minutes |
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Gethin’s Go To
At this point in the trainer, Kai and Danielle were tired as you likely are. The most important thing to remember about this trainer is that it’s only an hour of sacrifice. And you have the rest of the day to recover when you’re outside the gym. Focus on the quality of your workout and not the quantity. Regardless of if you’re using heavy weight or lighter weight, focus on breaking your muscle down and stressing it so that your muscles can adapt and grow. A lot of people think you need to spend several hours in the gym but most of those people spend a bulk of that time socializing or scrolling through their phone. Get the most out of your time in the gym.
WHAT SUPP?
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FERODROX® Maintaining a healthy testosterone-to-cortisol ratio is crucial for your physique, strength, and performance. FERODROX is an industry breakthrough, created to help you maintain testosterone levels within the normal healthy range. Ingredients were carefully selected and include an ultra-precise amount to deliver unmatched results. Unlike other supplements on the market, the FERODROX formula is fully disclosed so you know exactly how much of each ingredient you’re getting. DOSE AND TIMING: I suggest men take 2 caps of Ferodrox a day. |
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