Day 44:Chest
At this point, you’re only about a week and a half from the end of Operation Aesthetic, where you’ll get on stage or take photos of your achievement. You’re probably noticing that your strength may be diminishing a bit as well. Don’t let that get into your head—that’s just another sign that your body is shedding body fat and that your diet is working.
To support your body, make sure you’re really paying attention to all of your nutrition and supps. Timing gets even more critical as you get closer to your goal. Prepare yourself so that you don’t make any mistakes—you should always have a meal with you wherever you go so you’re able to get in those calories and macros when you need them.
OPERATION AESTHETIC NOTES
*You can start with a few minutes on a cardio machine to get your body warmed up in addition to performing a warm-up set of weights for your compound moves at the beginning of the workout. Sometimes just 5 minutes at an easy pace helps get you in sync for your workout.
*It’s important that you include both incline and flat angles in each chest workout. Incline moves hit the upper chest, while dumbbell bench presses work the mid-chest. When you hit both of these angles, you naturally develop the lower pecs.
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Early morning cardio |
1 |
25 minutes |
Perform this session upon waking before consuming food. |
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EXERCISE |
COMMENT |
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Incline barbell bench press I like an angle that’s between 30–45 degrees for this move. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Incline dumbbell flyes Notice that I keep my arms almost straight and that I really squeeze my pecs at the top. |
4 SETS / 12, 10, 8, 15 REPS |
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Dumbbell bench press I like to bring my upper arms down until they’re about parallel to the ground—but go with the range of motion that’s best for you. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Machine press Really emphasize the stretch and contraction in this move—it’s ideal for going at a slower pace because you don’t need to stabilize the weight. |
4 SETS / Burnout* |
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Cable flye Keep this move slow and controlled throughout as the cables provide constant tension.
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5 SETS / Burnout |
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Post-Workout cardio |
1 |
25 minutes |
You can also perform this later in the day, it doesn’t have to be completed immediately after your weight workout. |
TIP: Pay more attention to your supplement and nutrition protocol if you have less energy as you’re approaching the end of your workouts at this point in Operation Aesthetic. You can add a little more carbs today if you like the way your body is looking (about 25 g or 100 calories). On the other hand, if you’re holding more fat than you think you should, then increase protein and cardio a bit.
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