Day 9:Chest
Today’s workout is the same as the one from Day 2, but today we’re going to really emphasize free weights and the Smith machine. You can change things up by adjusting reps and weights if needed. The goal is to increase mass or at least detail while you’re dieting to shed body fat.
OPERATION AESTHETIC NOTES
*Don’t be afraid to burn out. Your body can only take so much before you can’t perform another rep without breaking form or cheating.
*Don’t count your warm-up sets toward your working sets, but include them to make sure your target muscles are ready for heavy work. That’s especially true when you’re dieting.
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Early morning cardio |
Sessions |
Duration |
Notes |
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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 dumbbell bench presses Don’t just jump into heavy weights. Start with warm-ups to get your muscles primed. |
5 SETS / 12, 10, 8, 4, 15 REPS |
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Barbell bench presses Go with a slower negative (lowering the weight) and a more explosive positive (pressing the weight) for this move. |
6 SETS / 12, 10, 8, 4, 15, 15 REPS |
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Incline dumbbell flyes Press through your feet to really anchor yourself during this exercise to help prevent injury. |
4 SETS / 12, 10, 8, 15 REPS |
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Dips I like to almost think about dips as a push-up. Take a look at my form to see how far forward I lean to emphasize chest. |
4 SETS / Burnout* |
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Incline Smith machine bench presses This is one of my favorite finishing moves for chest.
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5 SETS / 12, 10, 7, 3, 15 REPS |
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Post-Workout cardio |
Sessions |
Duration |
Notes |
|---|---|---|---|
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Post-Workout cardio |
1 |
25 minutes |
Get this in any time of the day, but it’s best immediately after your weight-training workout. |
TIP: After an intense workout like this you need to recover. Get in some RE-KAGED® and some additional fermented Glutamine as soon as you finish your workout.
