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Day 44Chest & Shoulders

My legs are really sore today, how are yours? We’re now in the second to last week and our attention must be on creating fullness and burning energy. This is why we’re doing supersets with short rest periods to induce more sarcoplasmic hypertrophy. This makes our muscles appear rounder and scorches through energy stores very quickly.

As we’re using a lot of exercises today which work the shoulder joint, I’m doing some rotator cuff exercises just to increase the elasticity within the joint and promote synovial fluid. Your shoulders can be a real weak link on an intense transformation like this one, so always take care of them before it’s too late.

Right, let’s get to it!

 Print or Download Today's Workout

 

Morning Cardio
50 minutes

  

Chest

Superset x 6
Incline Dumbbell Fly
20, 15, 10*, 10, 15, 20 reps
Decline Dumbbell Press
20, 15, 10*, 10, 15, 20 reps
*Perform the first three supersets starting with the incline dumbbell fly followed by decline dumbbell press. Perform the last three supersets starting with the decline dumbbell press followed by incline dumbbell fly.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset

 

Superset x 6
Machine Seated Chest Press
20, 15, 10*, 10, 15, 20 reps
Pec Deck Fly
20, 15, 10*, 10, 15, 20 reps
*Perform the first three supersets starting with the machine seated chest press followed by  pec deck fly. Perform the last three supersets starting with the pec deck fly followed by  machine seated chest press.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset

Shoulders

Superset x 6
Upright rows
20,15,10*,10,15,20 REPS
Front Dumbbell Raise
20,15,10*,10,15,20 REPS
*Perform the first three supersets starting with the upright row followed by front dumbbell raise. Perform the last three supersets starting with the front dumbbell raise followed by upright row.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset

 

Superset x 6
Smith Machine Behind-the-Neck Press
20,15,10*,10,15,20 reps
Seated Lateral Raise
20,15,10*,10,15,20 reps
*Perform the first three supersets starting with the Smith Machine behind-the-neck press followed by seated lateral raise. The last three supersets are performed standing, starting with the front dumbbell raise.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset

 

Evening Cardio
50 minutes

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