Day 37:Chest
Today’s workout is the same as the one we performed last week on Day 30. Now we’re in Week 6 of Operation Aesthetic, and you should have a good sense of which moves are really working for you as you diet down. Make any adjustments to the exercises, sets, reps, or weights that feel right to you. My chart is here to provide you with guidance and suggestions, not to be an absolute that you follow if it doesn’t feel right to you.
One thing I hope you’re learning on this Trainer series is how to really pay attention to your mind-muscle connection. Getting feedback by really listening to your body ultimately helps you grow better. Use that information to make the adjustments that are best for you.
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—you see that happen to me with incline barbell bench presses today. But then I drop the weight and those burnout sets feel really good.
*In general, rep pace should be slower on all of your negatives (when you’re stretching your pecs). Then it should be more explosive on the positives, where you’re contracting your chest muscles. I like to think about a 2-1-1 ratio. That’s a 2-second negative, a 1-second positive, and then a 1-second hold of the contraction. It’s a good rule of thumb for getting the most from every rep while you’re dieting.
|
Early morning cardio |
1 |
25 minutes |
This is your wake-up call. Don’t think about it; just do it. |
|---|
|
EXERCISE |
COMMENT |
|
Incline barbell bench press This move should really get your upper chest popping. Really think about that area with each rep. |
5 SETS / 12, 10, 7, 3, 15 REPS |
|
|
|
|
Incline dumbbell flyes I like this move as a follow-up to incline barbell presses to really sear in detail in the upper region of your pecs. |
4 SETS / 12, 10, 8, 15 REPS |
|
|
|
|
Dumbbell bench press I like that 2-1-1 rhythm I mentioned above for this exercise—really emphasize that 1-second squeeze at the top. |
5 SETS / 12, 10, 7, 3, 15 REPS |
|
|
|
|
Machine Press Choose the machine and handles that feel best to you. I like the neutral grip |
4 SETS / Burnout* |
|
|
|
|
Cable flye You can go with different positions, but I like to bring the handles out in front of me just below chest level—that’s where I really feel the contraction.
|
5 SETS / Burnout |
|
|
|
|
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: I like to add fermented Glutamine to my morning shake before cardio, as well as to my IN-KAGED®. Glutamine is an extremely valuable amino acid that supports keeping you in an anabolic (muscle-building) state.
Read more
