Day 51:Chest & Shoulders
You’ll have noticed that the theme of this week has far less exercise variation but a lot more sets. We’re just keeping things simple now and allowing the intensity to do its work for us. Combined with the two 55-minute cardio sessions, these workouts are going to leave you running on vapors, but this is where the fat really starts to come off and expose your physique like you’ve never seen it before.
I’m very proud of you for reaching this far because I know just how tough it can be; I find it hard as well. People will often mistake me as somebody who just gets to do this for a living in itself, which is so far from the truth. I’ve been filming this program every single day for you, while juggling my business and work commitments which is highly demanding, to say the least. This is about being in control of my environment, which I’ve successfully done. I hope you have as well.
Right, my PRE-KAGED is kicking in, so it’s time to crush chest and shoulders one last time.
Morning Cardio - 55 Minutes
Chest & Shoulders Workout
Chest
1. Incline Dumbbell Fly |
5 Sets x 30, 25, 20, 15, 10 Reps |
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Start by performing an incline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep. Repeat for reps.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
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5 Sets x 10, 15, 20, 25, 30 Reps |
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Start by performing a decline dumbbell fly, pausing at the end of the movement. Bend your elbows to lower the weight toward the chest, then extend your arms to press the weight back to the starting position. That’s one rep. Repeat for reps.
- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
Shoulders
3. Front Dumbbell Raise & Press Combo |
5 Sets x 30, 25, 20, 15, 10 Reps |
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Starting with the front dumbbell raise, lift the dumbbells overhead and pause at the top of the movement. Bend elbows to slowly lower the dumbbells to shoulder height, then press back up and lower back to thighs. That’s one rep. Repeat for reps.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
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5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
Evening Cardio - 55 Minutes
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