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Day 23Chest & Shoulders

After yesterday’s agonizing unilateral leg workout, it’s time to hit an early morning chest and shoulders session. My legs are killing today, so it’s certainly going to be uncomfortable when I place dumbbells on them today, but that’s all part of the evolution. If you’re not feeling it, you aren’t pushing hard enough!

As we did yesterday, this workout is exclusively unilateral.

 

Morning Cardio - 35 Minutes

Chest & Shoulders Workout

CHEST

1. Incline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

 

2. Incline One-Arm Crossover
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

 

3. Decline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

 

4. One-Arm Cable Crossover
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.


SHOULDERS

5. Standing One-Arm Shoulder Press
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps. 
- 45 seconds of rest between the first two sets

 

6. One-Arm Cable Rear Delt Fly
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

 

7. One-Arm Lying Cable Front Raises
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

 

8. One-Arm Cable Side Raises
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets. 

 

Evening Cardio - 35 Minutes


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