VIDEO
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
1. Flat Dumbbell Press
3 Sets x 30, 20, 10 reps
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
Evening Cardio - 45 Minutes 8-Week Hardcore Daily Video Trainer - Overview Overview:Training Overview:Nutrition Overview:Supplements DAY 1:Quads, Lower Abs & Calves DAY 2:Chest & Shoulders DAY 3:Arms Day 4:Lower Back, Hamstrings & Upper Abs DAY 5:Upper Back & Calves DAY 6:Active Rest Day DAY 7:Active Rest Day DAY 8:Quads, Lower Abs & Calves DAY 9:Chest & Shoulders DAY 10:Arms Day 11:Lower Back, Hamstrings & Upper Abs DAY 12:Upper Back & Calves DAY 13:Active Rest Day DAY 14:Active Rest Day DAY 15:Legs, Calves & Lower Abs DAY 16:Chest & Shoulders DAY 17:Arms Day 18:Hamstrings, Lower Back & Upper Abs Day 19:Back & Calves Day 20:Active Rest Day Day 21:Active Rest Day Day 22:Quads, Calves, and Lower Abs Day 23:Chest & Shoulders Day 24:Arms Day 25: Hamstrings, Lower Back & Abs Day 26:Back and Calves Day 27:Active Rest Day Day 28:Active Rest Day DAY 29:Quads Day 30:Chest & Shoulders Day 31:Arms Day 32:Hamstrings, Lower Back & Upper Abs Day 33:Upper back & calves Day 34:Active Rest Day Day 35:Active Rest Day Day 36:Quads & Calves Day 37:Chest & Shoulders Day 38:Arms Day 39:Hamstrings, Lower Back & Upper Abs Day 40:Upper back & Calves Day 41:Active Rest Day Day 42:Active Rest day Day 43:Quads, Calves & Lower Abs Day 44:Chest & Shoulders Day 45:Arms Day 46:Hamstrings, Lower Back and Upper Abs Day 47:Back & calves Day 48:Active Rest day Day 49:Active Rest Day Day 50:Quads, Calves & Lower Abs Day 51:Chest & Shoulders Day 52:Arms Day 53:Hamstrings, Lower Back & Upper Abs Day 54:Upper back & calves Day 55:Judgement day! Day 56:Photo Shoot Day
