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DAY 44Chest & Abs

This morning I took a magnesium bath to focus on my recovery. I had a bad phase over the previous weekend, and I need to keep on top of my recovery. That not only includes nutrition and supplements, but also other techniques. Magnesium baths help with absorption of nutrients and relaxation for better muscle recovery. Today we’re going to spike our cortisol levels with this chest workout.

The first superset begins with incline dumbbell flyes on a high-incline bench (about a 55-degree angle). Then I went directly to decline dumbbell presses. Begin this superset with about 20 reps for each exercise, increasing weight as you drop 5 reps per superset. Notice that I use elbow sleeves for protection during this superset to prevent greater injury to my shoulder.

The second superset starts with incline dumbbell presses at about 40 degrees, followed by decline dumbbell flyes. Notice how I’ve not only inverted the exercises and angles, but also DTP rep and weight schemes. The goal is to keep challenging your body with new stimuli to prevent accommodation.

After the supersets, you’ll go on to bench presses since we haven’t targeted chest from this angle. Notice that I’m wearing Mark Bell’s Slingshot to protect my shoulders. You don’t need to use this, but it takes away quite a bit of stress at the bottom of the movement. This will help you if have a rotator cuff injury or you want to get past a sticking point in your bench press. Again, you’ll perform 6 reps in that DTP pyramid scheme.

For lower abs, you’ll perform a superset this week. Begin with weighted sit-ups, making sure you raise the barbell up to the ceiling as you reach the peak of the sit-up. Follow that immediately with planks. Rest only about 45 seconds between each of these ab supersets, performing only as many as reps you can before each failure.

Then have your RE-KAGED shake and perform your cardio, emphasizing your HIIT strategy to help shuttle nutrients throughout your body.

 

 

SUPERSET 1

Incline dumbbell flye

Sets:
4
Reps:
20, 15, 10, 5
Strategy:
DTP with Supersets

Decline dumbbell press

Sets:
4
Reps:
20, 15, 10, 5
Strategy:
DTP with Supersets
SUPERSET 2

Incline Dumbbell Press

Sets:
4
Reps:
5, 10, 15, 20
Strategy:
DTP with Supersets

Decline dumbbell flye

Sets:
4
Reps:
5, 10, 15, 20
Strategy:
DTP with Supersets

Barbell bench press

Sets:
6
Reps:
25, 15, 5, 5, 15, 25
Strategy:
DTP
ABS SUPERSET

Weighted sit-up

Sets:
5
Reps:
Failure
Strategy:
Superset

Plank

Sets:
5
Reps:
Failure
Strategy:
Seuperset

HIIT

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

 

TIP

This program is designed for everyone. I make some intense or silly faces during the workouts, and I look a little hardcore, but that doesn’t mean this program isn’t for you. I’ve designed this program to be right for young and old, men and women, beginners and advanced. The intensity and weight you apply should be right for you, whether you use more or less weight than I do.

 


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