Day 30:Chest
This is the first chest workout on Phase Two, and I’m changing things around. We’ll still begin with a compound move followed by isolation work. Then I’m going to toss in another compound move, as well as some moves that target your chest in unique ways.
You’ll still be getting in a lot of pressing work and squeeze action. I’m adding in machine presses and some cable work to incorporate different types of tension.
As always, I like to start with a couple warm-up sets with lighter weights. Remember that these don’t count toward your working sets. Sometimes I go very light on these warm up sets—maybe even using an empty bar just to feel the motion and get that mind-muscle connection in place. Your first working set will be with a weight that you can successfully press for 12 working reps.
After you pyramid up in weight and reduce weight, you’ll include a drop set or two for most moves. For some exercises, I’ll toss in burnouts where you just perform as many reps as you can for each set. This strategy works well for moves such as dips where it’s not as easy to adjust weight. So, for reps on moves like this, you’ll just perform what’s natural for you, taking them to burnout with about 60 seconds of rest between sets.
OPERATION AESTHETIC NOTES
*You should be open to shifting your reps around within each workout based on how your body is feeling that day. That’s especially true when you’re dieting. Some days you may feel a little weaker than others and some days you may feel stronger—don’t get too locked into your weights before you begin your workout.
*Those lighter burnout sets at the end should not only feel really great, but they should be helping you bring in more detail as you’re dieting. At the end I generally say you perform 15 reps, but that’s just a ballpark. Choose a weight that allows you to hit about that many and really get a great contraction and stretch from every rep until you can’t perform another without breaking form.
*My chest workouts in Phase Two really emphasize the upper pecs—that’s an area I really want to bring up as I’m dieting for my show.
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Early morning cardio |
1 |
25 minutes |
This is your wake-up call. Don’t think about it; just do it. |
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EXERCISE |
COMMENT |
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Incline barbell bench press I add about 40 pounds per set as I pyramid up, and then I drop weights for a pumping/burnout set. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Incline dumbbell flyes Increase weight each set and then come down to a lighter weight for the last. |
4 SETS / 12, 10, 8, 15 REPS |
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Dumbbell bench press I’m still pyramiding up in weight for every set, but now I’m focusing more on my mid-chest. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Machine press This move is a compound move, but you don’t have to focus on stabilizing the weights. |
4 SETS / Burnout* |
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Cable flye
Cable flyes (aka crossovers) are a great finishing move to really seal in the detail and increase your pump.
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5 SETS / Burnout |
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Post-Workout cardio |
1 |
25 minutes |
These sessions can be performed later in the evening rather than immediately after training if you prefer. |
TIP: Don’t forget to consume IN-KAGED® during your weight-training workouts. IN-KAGED provides you with the nutrients your body craves during challenging workouts, which is especially helpful when you’re on a reduced-calorie program. I like to finish my IN-KAGED just as I’m about to begin my last weight exercise.
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