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DAY 2Chest & 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!

 Print or Download Today's Workout

 

 Morning Cardio
20 minutes

Chest

DTPXTREME
Dumbbell Chest Press
Triple Drop Set x 3 10
*All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
10 seconds of rest between sets
Superset x 3
Incline Cable Fly
12 reps
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.
90 seconds of rest between supersets.

 

Superset x 3
Decline Dumbbell Fly
12 reps
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 x 3
Smith Machine Alternating Military Press
12 reps
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 x 3
Lying Cable Side Raises
12 reps
Lying Cable Front Raises
12 reps
 
90 seconds of rest between supersets.

 

Superset x 3
Bent-Over Cable Rear Delt Raises
10 reps
Standing Rope Pulls
10 reps
60 seconds of rest between supersets
Evening Cardio
20 minutes

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