DAY 53:SHOULDERS, TRAPS AND ABS - KAGED MUSCLE

DAY 53 SHOULDERS, TRAPS AND ABS

As we’re approaching the end of Week Eight on this program, one of the intensity techniques we’ll be emphasizing is circuits with little or no rest between moves. This strategy works well when you’re shifting emphasis from isolated muscle within a group to another. And that’s the case with the first 5-exercise circuit on today’s workout.

You’ll perform a circuit that consists of 4 weight-training moves, listed in the chart below. You’ll also perform kettlebell swings as the 5th move of this circuit, performing as many quality reps as you can in 1 minute. Then you’ll go immediately into the 2nd of your 3 circuits. No rest whatsoever. Check out the video to see how I lay out the moves and how Kai and Danielle perform them.

After the circuit, you’ll perform another cluster of 3 exercises: This one consists of dumbbell lateral raises, cable front raises and burpees. Again, you will not rest between moves during these giant sets. So, in total, you’ll perform 9 separate sets before you take a break for 2-3 minutes before your next set.

The last exercise cluster is a giant set consisting of machine shoulder presses, seated plate raises, and mountain climbers. Again, 3 rounds with no rest between circuits.

For abs, you’ll perform incline leg raises. I like to do these on a decline bench, where you can grasp the pads for leverage. To perform this move, you’ll raise your legs, bringing your butt off the pad. Use abdominal strength rather than momentum to lift. As you lower you’ll extend your legs out to get a stretch in your rectus abdominis (six-pack). Perform 5 sets, taking each to failure with only 1 minute of rest between sets. Take a look at the video to see how this move is performed. 

Cardio

60 minutes

Perform 45 minutes of steady-state cardio on one machine and 15 more minutes on another. Do not rest between

 

Workout  

Rear-Delts Dumbbell Raises
3 Sets - 15 Reps

CIRCUIT: This 5-move circuit includes rear-delts dumbbell raises, cable upright rows, TRX rear-delts raises, Arnold presses and kettlebell swings. Perform all moves with no rest between exercises or circuits

Cable Upright Rows
3 Sets - 15 Reps

TRX Rear-Delts Raises
3 Sets - 15 Reps

Arnold Presses
3 Sets - 15  Reps

Kettlebell Swings
3 Sets - 1 Minute

 

 

Dumbbell Lateral Raises
3 Sets - 15 Reps

GIANT SET 1: Perform dumbbell lateral raises, followed immediately by cable front raises and then burpees with no rest. Also, do not rest between giant sets

Cable Front Raises
3 Sets - 15  Reps
Burpees
3 Sets - 1 Minute  Reps
Machine Shoulder Presses
3 Sets - 15  Reps
Seated Plate Raises
3 Sets - 15  Reps
Mountain Climbers
3 Sets - 1 Minute
Incline Leg Raises
5 Sets - Failure

 

Cardio

60 minutes

Perform 20 slow reps followed by 10 fast reps. Rest 1 minute between sets

 

GETHIN’S GO-TO:
Remember that I’ve defined a “circuit” as a sequence of 4 or more moves. And I’ve called a series of 3 moves a “giant set.” I’ve used that terminology in the chart above, but I sometimes refer to these sequences as a circuit since we’re going from a group of three moves directly into the next round without resting. The cardio moves in the giant set allow your target muscles to rest while we’re jacking up heart rate. These long sessions work both your anaerobic (muscle-building) and aerobic (fat-burning) systems.

WHAT SUPP?

 

 

MICROPURE®WHEY PROTEIN ISOLATE is my go-to protein at times of day when I want to get protein into my system quickly or don’t have time for a full meal. This product provides a high-quality, fast-digesting source of protein along with the digestive enzyme ProHydrolase®. The high-quality whey-protein isolate gets into your system quickly, enhanced by the inclusion of these digestive enzymes. Every scoop of MICROPURE WHEY PROTEIN ISOLATE delivers 25g of protein for only 130 calories.

DOSE AND TIMING:You can take in multiple servings of MICROPURE WHEY PROTEIN ISOLATE per day when you’re following my 12-Week Lean Muscle Program. I recommend that you get in 1 scoop as soon as you complete your morning cardio. You can also get in a serving about 90 minutes before workouts in addition to PRE-KAGED (taken 45 minutes before workouts). Keep in mind that this protein product is great to take with you for times when you can’t get in a whole food meal, but you need to get in protein quickly.

 

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