DAY 2:Chest & Shoulders
This morning I’m heading to Dr. Jason Watson, of Active Health and Wellness Boise, where I’m going to go through some extensive testing to see where I’m physically at right now. This is important to me because I want to demonstrate to you how going through a transformation can affect all areas of your life for the better.
Today I had the following readings taken and here are the results:
- Body Fat: 19% (InBody Body Composition Analyzer)
- VO2 Max: Above Average
- Anaerobic Threshold: Excellent
These readings have given me a marker to improve upon going into this transformation—especially that body fat reading. Anyway, let’s hit our chest and shoulders hard today!
Morning Cardio - 20 Minutes
Chest & Shoulders Workout
Chest
1. Dumbbell Chest Press (DTP Extreme)* |
Triple Drop Set 10/10/10 |
|---|---|
 |
 |
*Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
- Rest for 10 seconds between drop sets.
Superset (3 Sets Total)
2a. Incline Cable Fly |
12 reps |
|---|---|
 |
 |
2b. Dumbbell Floor Press |
10–12 pause reps |
|---|---|
 |
 |
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes.
- 45 seconds of rest between supersets.
Superset (3 Sets Total)
3a. Decline Dumbbell Fly |
12 reps |
|---|---|
 |
 |
3b. Pushups |
failure |
|---|---|
 |
 |
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes
- 90 seconds of rest between supersets.
Shoulders
Superset (3 Sets Total)
4a. Smith Machine Alternating Military Press |
12 reps |
|---|---|
 |
 |
4b. Lying Upright Cable Row |
12 reps |
|---|---|
 |
 |
*Alternate by first lowering the bar in front of face, then behind the neck.
- 90 seconds of rest between supersets.
Superset (3 Sets Total)
5a. Lying Cable Side Raises |
12 reps |
|---|---|
 |
 |
5b. Lying Cable Front Raises |
12 reps |
|---|---|
|
|
- 60 seconds of rest between supersets
Superset (3 Sets Total)
6a. Bent-Over Cable Rear Delt Raises |
10 reps |
|---|---|
 |
 |
6b. Standing Rope Pulls |
10 reps |
|---|---|
 |
 |
- 60 seconds of rest between supersets
Evening Cardio - 20 Minutes
Stay Connected
The Kaged Newsletter delivers fitness tips to achieve your ideal physique, exclusive access to new product launches, and involves you in the Kaged community. We won't spam you like other brands, and if you're not into it, unsubscribe at any time.
Join our Inner Circle
Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness
Third-Party Tested
Banned Substance Free
Clean Ingredients
Non-GMO, Gluten-Free
Designed For Athletes
Trusted by 14,000+ Worldwide