Lean Muscle Trainer Hero

Day 78 Chest, Back & Abs

Hello everybody, we’re in the last week of the video series. Today’s workout will be a chest, back, and abs workout consisting of super sets. I’m not interested in going to absolute failure and producing a lot of inflammation and fluid retention for our final “after” pictures. Instead, this week is all about stimulating and not annihilating.

For the first superset, we’ll do flat dumbbell presses followed by bent over dumbbell rows. Make sure you perform these exercises across their full range of motion. For the second superset we’ll do incline dumbbell presses and dumbbell deadlifts. For the dumbbell deadlifts, remember to keep a straight back and slow down the negative. A good tip to remember for dumbbell deadlifts is to drive through your heels and squat down into them on the eccentric. Keep the dumbbell close to your shins so that you’re working the target muscles on this exercise.

For the final superset, we’ll perform sit-ups followed by lying leg raises.


60 minutes


Flat Dumbbell Presses
5 Sets - 30/25/20/15/10 Reps
Superset 1: Flat Dumbbell Presses, Bent Over Dumbbell Rows

Bent Over Dumbbell Rows
5 Sets - 30/25/20/15/10 Reps

Incline Dumbbell Presses
5 Sets - 30/25/20/15/10 Reps

Superset 2: Incline Dumbbell Presses, Dumbbell Deadlifts

Dumbbell Deadlifts
5 Sets - 30/25/20/15/10 Reps

3 Sets - 9 Reps

Superset 3: Sit-Ups, Lying Leg Raises

Lying Leg Raises
3 Sets - 20 Reps


60 minutes

Gethin’s Go To

Stimulate but don’t annihilate. That’s going to be the name of the game for today’s workout and the theme for the week. We want to keep our metabolism revving by targeting multiple muscle groups in our workouts.


During this final week of the trainer it’s critical that you finish your workouts strong and focused, especially considering you’ll be flat, depleted and lower in energy. IN-KAGED® is intra-workout fuel to help improve endurance and enhance your focus. Ingredients like PurCaf® organic caffeine and taurine will provide noticeable boosts.

Dosage and Timing: Take 1 scoop of IN-KAGED® during your workout.

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