Day 37:Chest & Shoulders
My scales are back in action now that I’ve replaced the battery, so it’s time to see how much weight I’ve lost over the last 8 days. The scales are showing a small drop of 0.4 lbs, which I’m really happy with, actually, because I’ve definitely filled out and have added muscle on this program. I’m not expecting a big drop now. The mirror is my best judgment.
Remember as well on Sunday I changed your diet, so go ahead and make those changes. Your protein intake is now 1.23 g per pound of body weight, your carbohydrates are 0.76 g and this coming weekend that will drop to 0.68 g. These are starchy carbs; we aren’t counting your green leafy vegetables and things alike.
Right, back to training—let’s hit this workout!
Morning Cardio - 45 Minutes
Chest & Shoulders Workout
CHEST
1. Flat Dumbbell Press |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
2. Incline Dumbbell Flyes |
3 Sets x 10, 15, 20 reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
3. Decline Smith Machine Press |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
4. Cable Crossover |
4 Sets x 10, 15, 20, 30 reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
- 20 seconds of rest following the third set.
SHOULDERS
5. Incline Front Barbell Raises |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
6. Incline Front Dumbbell Raises |
3 Sets x 10, 15, 20 reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
7. Rear Delt Flyes |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
8. Incline Bench Rear Dumbbell Flyes |
3 Sets x 10, 15, 20 reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
9. Dumbbell Lateral Raise |
3 Sets x 30, 20, 10 reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
10. Seated Side Lateral Dumbbell Raises |
3 Sets x 10, 15, 20 reps |
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- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
Evening Cardio - 45 Minutes
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