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