Lean Muscle Trainer Hero

Day 73 Dtp Chest

Congratulations we’ve only got 1 ½ weeks left for the 12 Week Lean Muscle trainer. I want you to think about what you’ve accomplished over these past 10 ½ weeks. At this point in the trainer it’s common to be obsessed with measuring food, cardio, and weekly scale readings.

This trainer is a boot camp to build a platform for the rest of your life. You need to have a healthy relationship with your food, lifestyle and yourself. It’s not healthy to always obsess over what you eat and the calories you burn because you can’t be in boot camp mode the rest of your life. I want you to make notes in your journal about how the foods you eat make you feel. Describe how the colors and energy (or lack thereof) of the foods you eat make you feel. If you eat junk food and feel lethargic afterwards, write it down so you’re conscientious of how different foods impact you.

We’ll perform DTP chest exercises today, with the goal of stimulating the overall chest muscles. The first move will be flat dumbbell presses, so make sure you drive the dumbbells up on each rep and with intent but do NOT lock out at the top. Next, we’ll perform a DTP set of flat dumbbell flyes. Pay attention to how I help Kai and Danielle work across the proper range of motion for these exercises. You need to dig deep and finish strong for these final workouts.


60 minutes

Remember to separate the two cardio sessions by seven hours minimum.


Flat Dumbbell Presses
5 Sets - 50/40/30/20/10 Reps

Flat Dumbbell Flyes
5 Sets - 10/20/30/40/50 Reps


60 minutes

Gethin’s Go To

Use the food journal to keep track of how you feel after you eat different foods. It’s important to be mindful of what you eat and how it affects you. Make sure you watch the video to hear my explanation on how this trainer is a bootcamp to build a platform you can successfully follow even after this trainer finishes.



In addition to cardio, your nutrition and supplementation needs to be on point for these final weeks so that you can recover from DTP workouts. RE-KAGED® is a game-changing anabolic protein that you can’t beat if you are serious about adding size and strength. Supercharge your muscles with our lightning fast delivery of BCAAs, EAAs, CAAs, and NAAs from non-GMO whey protein isolate for muscular results and post-workout recovery support.

Dose and Timing: Take 1 scoop of Re-Kaged immediately after you finish your workout.

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