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Empty commercial gym showing cable machines, weight benches, and a heavy bag in a dimly lit training space
Nov 8, 20213 min read

Day 23:Chest & Shoulders

After yesterday’s agonizing unilateral leg workout, it’s time to hit an early morning chest and shoulders session. My legs are killing today, so it’s certainly going to be uncomfortable when I place dumbbells on them today, but that’s all part of the evolution. If you’re not feeling it, you aren’t pushing hard enough!

As we did yesterday, this workout is exclusively unilateral.

Morning Cardio - 35 Minutes

Chest & Shoulders Workout

CHEST

1. Incline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
Person performing decline one-arm dumbbell press on a decline bench in a gym Man lying on a decline bench pressing a dumbbell with one arm in a gym
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

2. Incline One-Arm Crossover
4 Sets x 15, 15, 15, 5 reps each arm
Man performing an incline one-arm cable crossover on an incline bench in a gym Person performing a single-arm cable chest fly on an incline bench in a gym
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

3. Decline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
Man performing a decline one-arm dumbbell press on a decline bench in a gym Person lying on a decline bench performing a one-arm dumbbell press with their right arm in a gym
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

4. One-Arm Cable Crossover
4 Sets x 15, 15, 15, 5 reps each arm
Person performing a one-arm cable crossover on a cable pulley machine in a gym, demonstrating a standing unilateral chest exercise Person performing a standing one-arm cable crossover at a gym, pulling the cable handle across the chest
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.


SHOULDERS

5. Standing One-Arm Shoulder Press
4 Sets x 10, 10, 10, 5 reps each arm
Person performing a standing one-arm dumbbell shoulder press showing the starting position in a gym Person performing a standing unilateral dumbbell shoulder press in a gym, pressing one dumbbell overhead with weight racks and mirrors in the background
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

6. One-Arm Cable Rear Delt Fly
4 Sets x 10, 10, 10, 5 reps each arm
Person performing a one-arm cable rear delt fly at a cable machine, pulling the handle back to target the rear shoulder Man performing one-arm cable rear-delt fly bent over in a gym, pulling a low-pulley cable with his right arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

7. One-Arm Lying Cable Front Raises
4 Sets x 10, 10, 10, 5 reps each arm
Man lying on gym mat performing one-arm cable front raise using a low pulley, top-down view Person lying on bench performing one-arm cable front raise demonstrating a unilateral shoulder (front deltoid) exercise
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

8. One-Arm Cable Side Raises
4 Sets x 10, 10, 10, 5 reps each arm
Man performing one-arm standing cable side raise on a cable machine in a gym, targeting the lateral shoulder Person performing a standing one-arm cable side raise in a busy gym, pulling the cable laterally to target the shoulder
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

Evening Cardio - 35 Minutes

Read more

Empty commercial gym interior with cable machines, benches, and a heavy bag under dim industrial lighting
Nov 8, 2021
Day 27:Active Rest Day
Empty gym floor with cable machines, benches, and weight racks in a dimly lit training facility
Nov 8, 2021
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