Day 44:Chest & Shoulders
My legs are really sore today, how are yours? We’re now in the second to last week and our attention must be on creating fullness and burning energy. This is why we’re doing supersets with short rest periods to induce more sarcoplasmic hypertrophy. This makes our muscles appear rounder and scorches through energy stores very quickly.
As we’re using a lot of exercises today which work the shoulder joint, I’m doing some rotator cuff exercises just to increase the elasticity within the joint and promote synovial fluid. Your shoulders can be a real weak link on an intense transformation like this one, so always take care of them before it’s too late.
Right, let’s get to it!
Morning Cardio - 50 Minutes
Chest & Shoulders Abs Workout
Chest
Superset (6 Sets)
1a. Incline Dumbbell Fly |
20, 15, 10*, 10, 15, 20 Reps |
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1b. Decline Dumbbell Press |
20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the incline dumbbell fly followed by decline dumbbell press. Perform the last three supersets starting with the decline dumbbell press followed by incline dumbbell fly.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
Superset (6 Sets)
2a. Machine Seated Chest Press |
20, 15, 10*, 10, 15, 20 Reps |
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2b. Pec Deck Fly |
20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the Machine Seated Chest Press followed by the Pec Deck Fly. Perform the last three supersets starting with the Pec Deck Fly followed by Machine Seated Chest Press.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
Shoulders
Superset (6 Sets)
3a. Upright rows |
20, 15, 10*, 10, 15, 20 Reps |
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3b. Front Dumbbell Raise |
20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the Upright Rows followed by Front Dumbell Raise. Perform the last three supersets starting with the Front Dumbell Raise followed by Upright Rows.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
Superset (6 Sets)
4a. Smith Machine Behind-the-Neck Press |
20, 15, 10*, 10, 15, 20 Reps |
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4b. Seated Lateral Raise |
20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the Smith-Machine Behind The Neck Press followed by Seated Lateral Raise. Perform the last three supersets starting with the Seated Lateral Raise followed by the Smith-Machine Behind The Neck Press.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
Evening Cardio - 50 Minutes
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