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Day 37Chest & Shoulders

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 judge.

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!

 Print or Download Today's Workout

 

Morning Cardio
45 minutes


CHEST

Flat Dumbbell Press
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Incline Dumbbell Flyes
3 x 10,15,20 reps

10 seconds of rest following first set.
15 seconds of rest following second set.

Decline Smith Machine Press
3 x 30,20,10 Reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Cable Crossover
4 x 10,15,20,30 reps

10 seconds of rest following first set.
15 seconds of rest following second set.
20 seconds of rest following third set.

SHOULDERS

Incline Front Barbell Raises
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Incline Front Dumbbell Raises
3 x 10,15,20 reps

10 seconds of rest following first set.
15 seconds of rest following second set.

Rear Delt Flyes
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Incline Bench Rear Dumbbell Flyes
10, 15, 20 reps

10 seconds of rest following first set.
15 seconds of rest following second set.

Dumbbell Lateral Raise
30, 20, 10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.


Seated Side Lateral Dumbbell Raises
3 x 10,15,20 reps

10 seconds of rest following first set.
15 seconds of rest following second set.

Evening Cardio
45 minutes

 


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