DAY 2 Chest & Shoulders

This morning I’m heading to Dr. Jason Watson, of Active Health and Wellness Boise, where I’m going to go through some extensive testing to see where I’m physically at right now. This is important to me because I want to demonstrate to you how going through a transformation can affect all areas of your life for the better.

Today I had the following readings taken and here are the results:

  • Body Fat: 19% (InBody Body Composition Analyzer)
  • VO2 Max: Above Average
  • Anaerobic Threshold: Excellent

These readings have given me a marker to improve upon going into this transformation—especially that body fat reading. Anyway, let’s hit our chest and shoulders hard today!

 

 

Morning Cardio - 20 Minutes 

Chest & Shoulders Workout

Chest

1. Dumbbell Chest Press (DTP Extreme)*
Triple Drop Set 10/10/10
*Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
- Rest for 10 seconds between drop sets.

 

Superset (3 Sets Total)

2a. Incline Cable Fly
12 reps
2b. Dumbbell Floor Press
10–12 pause reps
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes.
- 45 seconds of rest between supersets. 

 

Superset (3 Sets Total)

3a. Decline Dumbbell Fly
12 reps
3b. Pushups
failure
On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at the top of each rep on the flyes
- 90 seconds of rest between supersets.

 

Shoulders

Superset (3 Sets Total)

4a. Smith Machine Alternating Military Press
12 reps
4b. Lying Upright Cable Row
12 reps
*Alternate by first lowering the bar in front of face, then behind the neck.
- 90 seconds of rest between supersets.

 

Superset (3 Sets Total)

5a. Lying Cable Side Raises
12 reps
5b. Lying Cable Front Raises
12 reps
- 60 seconds of rest between supersets

 

Superset (3 Sets Total)

6a. Bent-Over Cable Rear Delt Raises
10 reps
6b. Standing Rope Pulls
10 reps
- 60 seconds of rest between supersets

 

Evening Cardio - 20 Minutes

Sign Up & Save