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DAY 2:Chest & Shoulders

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

This morning I’m heading to Dr. Jason Watson, of Active Health and Wellness Boise, where I’m going to go through some extensive testing to see where I’m physically at right now. This is important to me because I want to demonstrate to you how going through a transformation can affect all areas of your life for the better.

Today I had the following readings taken and here are the results:

  • Body Fat: 19% (InBody Body Composition Analyzer)
  • VO2 Max: Above Average
  • Anaerobic Threshold: Excellent

These readings have given me a marker to improve upon going into this transformation—especially that body fat reading. Anyway, let’s hit our chest and shoulders hard today!

 

 

Morning Cardio - 20 Minutes 

Chest & Shoulders Workout

Chest

1. Dumbbell Chest Press (DTP Extreme)*
Triple Drop Set 10/10/10
*Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
- Rest for 10 seconds between drop sets.

 

Superset (3 Sets Total)

2a. Incline Cable Fly
12 reps
2b. Dumbbell Floor Press
10–12 pause reps
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes.
- 45 seconds of rest between supersets. 

 

Superset (3 Sets Total)

3a. Decline Dumbbell Fly
12 reps
3b. Pushups
failure
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes
- 90 seconds of rest between supersets.

 

Shoulders

Superset (3 Sets Total)

4a. Smith Machine Alternating Military Press
12 reps
4b. Lying Upright Cable Row
12 reps
*Alternate by first lowering the bar in front of face, then behind the neck.
- 90 seconds of rest between supersets.

 

Superset (3 Sets Total)

5a. Lying Cable Side Raises
12 reps
5b. Lying Cable Front Raises
12 reps
- 60 seconds of rest between supersets

 

Superset (3 Sets Total)

6a. Bent-Over Cable Rear Delt Raises
10 reps
6b. Standing Rope Pulls
10 reps
- 60 seconds of rest between supersets

 

Evening Cardio - 20 Minutes

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