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Day 9Chest & Abs

As with the first week, your second workout of this week will be chest and lower abs. This training split works very well because you’re hitting an antagonistic muscle group from the one you trained the day before.

Since the goal of this program is to create as much overall muscle growth as possible it’s crucial to train with intensity, but you MUST emphasize recovery. I hammer this point in these written overviews and in the videos. Make sure you are well hydrated, get plenty of sleep, spend time relaxing, follow my healthy nutrition program for growth, and particularly follow all of my supplement recommendations. Programs like this are the ones in which you’ll get the most from supplements because they’ll help provide you with the energy you need and the nutrients necessary for recovery.

I like to amp myself up before each workout. I get in my pre-workout and listen to music that creates a positive vibe for the workout I’m about to perform—Korn is one of my favorites. During the workout you can continue to listen to your training tunes while you sip your IN-KAGED.

In addition to your chest workout, which I’ve designed around my injured shoulder, you’ll train lower abs with lying leg raises. You can perform them on the floor or on a bench. Either way, make sure you do these with good form. Lower your legs slowly, taking your heels to only about an inch above the floor. Then contract your diaphragm and empty your lungs as you bring your hips off the floor.

 

Flat Bench Dumbbell Flye

Sets:
3
Reps:
15 initial 25-27 total
Strategy:
Drop sets (2)
5-6 more reps per drop

Decline Smith Press

Sets:
3
Reps:
15 initial 25-27 total
Strategy:
Drop sets (2)
5-6 more reps per drop

Incline Cable Flye

Sets:
3
Reps:
10 initial 20 total
Strategy:
Drop sets (2)
5-6 more reps per drop

Decline Machine Press

Sets:
3
Reps:
10 initial 20 total
Strategy:
Drop sets (2)
5-6 more reps per drop

Lying Leg Raise

Sets:
4
Reps:
Failure
Strategy:
Regular Set

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes

 

POST WORKOUT

Get in your post-workout protein and then perform 15 minutes of HIIT cardio. Again, you’ll go easy for 4 minutes, and then all-out for one minute, performing three rounds of this for a total of 15 minutes. HIIT cardio encourages more efficient fat release from storage without taking your body into a catabolic state the way long steady-state cardio sessions do. Saunas also help you recover, and studies show that these support a longer life.


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