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Fouad Abiad's Project Inferno Day 1:Chest & Delts

At the beginning of this program, I’m weighing in at about 283 pounds, and I’m going to trim that down to about 255 on Project Inferno, my 8-Week Fat Loss Trainer series for Kaged Muscle. For me, that will equate to about a 5-8% change in body fat. You can expect to lose a similar percentage of body fat while maintaining muscle mass. So, you’ll lose about 10 percent of your body weight, almost all of it from stored fat. In fact, you may even add muscle mass while stripping stored fat.

Use a spotter or training partner as needed during your training. Today’s workout targets chest and shoulders using basic increases in weights. Years ago, I trained my chest with other muscles groups such as triceps or biceps. Now, based on advice from my trainer, John Meadows, I believe it’s best to work chest and shoulders together because they work in conjunction. This reduced a lot of my shoulder pain because I’m not hitting shoulders separately on another day.

For the first two sets or so of most exercises you’ll begin with feeder sets unless I tell you otherwise. This means you’ll perform a couple sets at higher reps with relatively heavy weights. For the first two sets, you’ll go with about 70-80 percent of what you train with to failure at about 8 reps. On these feeder sets, you won’t reach failure. But then you will choose a weight that takes you to failure for heavier sets. The reason for this is that you can’t train to failure on every set without overtraining—potentially incurring injury or reducing your ability to improve muscle mass while cutting fat.

Another one of my favorite training techniques is to use what I call “cluster sets.” For these sets, you’ll work to failure on the first portion of the set. Then you’ll rest only about 45 seconds before you use that same weight again for as many reps as you can perform. Now rest 45 seconds and do it again. Then do it one last time after 45 seconds of rest. That’s one set. It’s a killer, and it helps take you to maximal targeted muscle stimulation while allowing for faster recovery. While I use this technique year-round, it’s particularly beneficial when you’re cutting calories, which challenges recovery. Cluster sets simultaneously support muscle growth and fat loss.

Notice that when I perform dumbbell flyes, I’m scooted all the way up on the bench so my shoulder blades are above the bench to help open my chest for a better stretch. Make sure to drop your shoulders and emphasize your pectorals.

For rear delts make sure that your seat is low enough that you’re hitting these small target muscles. Keep your shoulders low so you aren’t involving your traps. Then, for lateral raises, I keep rests to only about 30 seconds between sets. Finally, I perform dumbbell shoulder presses at the end of my shoulder workout because I’ve done a lot of pressing for chest. It’s good to save shoulder pressing for the end when your shoulders are pre-exhausted and you can use lighter weights.

This is a balls-to-the-wall, all-out intensity workout. Sometimes people like to ease into a program, but I don’t believe in that shit. Get in there, give it 110%, and drain that tank dry! And that’s your introduction to my first workout on Project Inferno.

 

Download the Workout

 

Dumbbell Bench Press 4 Sets x 8 Reps
Incline Bench Press 3 Sets x 8 Reps
INCLINE MACHINE PRESS CLUSTER SET
(4 x Failure - 45 sec Rest)
INCLINE DUMBBELL FLYE 4 sets x 8 reps
REVERSE MACHINE FLYE 3 sets x 15 reps
DUMBBELL LATERAL RAISE 4 sets x 15 reps
DUMBBELL SHOULDER PRESS 4 sets x 8 reps

Post-workout cardio

1

1

Perform 20 minutes immediately after weight-training or add this session later in the evening

 

TAKEAWAY:

Today we flipped the switch. We took everything to failure when that was needed. Don’t take a lot of breaks. Focus on your workouts. The program is going to get tougher when the diet kicks in. And don’t forget that cardio is a crucial component of Project Inferno. Make sure you follow my recommendations to burn fat.

Then get a good night’s sleep. I’ll see you in the gym tomorrow.


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