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Day 19:Chest, Calves & Abs

We have three body parts to tear down today. Chest and calves will be trained, in that order, together. Later, separately, we will target upper abdominals. 

A compound movement in the way of seated chest press will be performed first in an explosive manner to engage as many muscle fibers as possible. Bare your teeth, get psyched up inside, bring your adrenaline to the surface, and make this chest torture the best yet. Picture wire cables strung from the center of your sternum and spread across to your upper arms. Imagine them pulling your upper arms together as you press each movement and then stretching again when we perform the negative.

 

Morning cardio

45 Minutes
300 Twists

 

PEC DECK FLYES
10, 10/10, 10/20/10
DECLINE DUMBBELL FLYES
10, 10/10, 10/20/10
INCLINE CABLE FLYES
10, 10/10, 10/20/10
STANDING CALF RAISES
10, 10/10, 10/20/10

 

Post-workout cardio

45 Minutes

Exercise Ball Crunches

4 x FAILURE

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