Body Fat, VO2 Max Test & Wind Gate Test | Day 2 | Kris Gethin's 8-Week Hardcore Training Program

To know where you’re going, you have to know where you’ve been. Today, I’m getting some baseline numbers before crushing chest and shoulders.
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This morning, I’m heading to Dr. Jason Watson of Active Health and Wellness in Boise, Idaho. I’m going to go through some extensive testing to see how physically fit I am. It’s important to assess your fitness levels before starting a program; you need to know your baseline numbers so that you can gauge your progress. I want to do this 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 percent, VO2 max above average, and an excellent anaerobic threshold. These readings have given me a marker to improve upon going into this transformation—especially that body fat reading. Now let’s hit our chest and shoulders hard!

| Workout |
1. Morning Cardio – 20 minutes
2. Dumbbell Chest Press – 3 triple dropsets of 10 reps. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps. Rest 10 sec between drops.
3. Superset

Incline Cable Fly – 3 sets of 12 reps. On the second superset, use a 2-second pause at the bottom of each rep on the fly. On the third superset, use a 2-second pause at the top of each rep on the fly. No rest.

Dumbbell Floor Press – 3 sets of 12 reps, rest 90 sec.

4. Superset
Decline Dumbbell Fly – 3 sets of 12 reps, no rest

Push-up – 3 sets to failure, rest 90 sec.

5. Superset
Smith Machine Overhead Press – 3 sets of 12 reps, alternating between in front of the face and behind the neck each rep, no rest.

Upright Cable Row – 3 sets of 12 reps, performed lying on floor from low pulley if possible. Rest 90 sec.

6. Superset
Cable Side Raise – 3 sets of 12 reps, performed lying on floor from low pulley if possible.

7. Superset
Cable Rear Delt Fly – 3 sets of 10 reps

Rope Face Pull – 3 sets of 10 reps

8. Evening Cardio – 20 minutes


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