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Empty gym floor with cable machines and benches, dimly lit commercial training area
Nov 8, 20212 min read

DAY 16:Chest & Shoulders

Right about now you should be feeling hungry for these results because you’ve done this long enough to gain momentum. Be mindful that every workout counts toward your end result, so keep pushing yourself to the limit.

In today’s chest and shoulder workout, there are a lot of unconventional exercises included, which are going to make your muscles work in a way they’ve never had to before.Tag me in your socials using #HardcoreTrainer2 and let me know if you liked the exercises.

Let’s get to it!

Morning Cardio - 30 Minutes

Chest & Shoulders Workout

Chest

1. Incline Dumbbell Fly & Press Combo
3 Sets x 20* Reps
Step A illustration: athlete on an incline bench in the starting fly position holding dumbbells at chest level Man performing an incline dumbbell fly-to-press on an incline bench in a gym
Person performing incline dumbbell fly to press combo on an incline bench in a gym Person on an incline bench performing the press portion of an incline dumbbell fly-and-press combo
*Start by performing an incline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep each exercise, for a total of two reps. Repeat for reps.
- 60 seconds of rest between sets

Superset (3 Sets)

2a. Incline Close-grip Dumbbell Press
10 reps
Person performing incline close-grip dumbbell press on an incline bench with elbows tucked in a gym Person performing an incline close-grip dumbbell press on an incline bench in a gym
2b. Incline Dumbbell Press
10 reps
Person performing incline dumbbell press on an incline bench in a gym setting Person performing incline dumbbell press on an incline bench in a gym
- 60 seconds of rest between supersets.

Superset (3 Sets)

3a. Rollout Fly
10 reps
Person performing rollout fly on handles on gym floor demonstrating chest exercise superset with pushups Person performing a push-up with hands on two barbells in a gym as part of the chest rollout and press-up superset
3b. Pushups
10 reps
Rear view of a man performing pushups with his hands on parallel bars in a gym Person doing pushups with hands on parallel bars in a gym
Perform 10 reps of rollout flyes. Then, keeping your hands balanced on the bars, immediately do 10 pushups.
- 60 seconds of rest between supersets.

4. Smith Machine Weighted Pushups
3 Sets x 20 reps*
Person performing a Smith machine weighted pushup with a bar across their upper back on a gym floor Person performing a weighted Smith machine push-up with the bar across their upper back in a gym
*Perform the first 10 reps of weighted pushups, then remove the bar and do another 10 reps using bodyweight only.
- 60 seconds of rest between supersets.

Shoulders

5. Smith Machine Close-Grip Press
3 x 10/10* Reps
Person performing a Smith machine close-grip press while lying on an incline bench in a gym Person performing Smith machine close-grip press viewed from behind in a gym, hands close together on the bar
*Exercise is performed holding the end of the Smith Machine bar. All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets.

6. Squat Press Shoulder Press
3 Sets x 10/10 reps* Reps
Person pressing a barbell overhead while rising from a squat in a gym Person performing a squat-to-shoulder press in a gym, pressing weights overhead
*All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets.

7. Single-Arm Landmine Shoulder Press
3 Sets x 20 Reps Each Arm
Person performing a single-arm landmine shoulder press using a bar anchored in a landmine attachment in a gym Person performing a single-arm landmine shoulder press with a barbell anchored in a landmine attachment, standing in a gym and pressing the bar overhead
- 60 seconds of rest between sets.

Superset x 3

8a. Single-Arm Bent Over Rear Delt
10-12 reps
Person performing a single-arm bent-over rear delt raise with a dumbbell in a gym, bent over next to a bench (start position) Person bent over performing a single-arm dumbbell rear delt raise, right arm lifting the weight and left hand bracing on the thigh in a gym
8b. Leg Extension Single-Arm Rear Delt Raise
10-12 reps
Person performing leg extension single-arm rear delt raise on machine demonstrating exercise form Person performing a single-arm rear delt raise using a leg extension machine in a gym
- 60 seconds of rest between supersets.

Evening Cardio - 30 Minutes

Read more

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Day 49:Active Rest Day
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Day 18:Hamstrings, Lower Back & Upper Abs

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