Chest & Shoulders Workout | Day 16 | Kris Gethin's 8-Week Hardcore Training Program


Every workout adds up, and any steps in the right direction—no matter how small—are progress. Today, keep pushing forward with this intense chest and shoulder workout.
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At this point, you’ve trained long enough to gain momentum. You should be hungry for results. It’s easy to make excuses and feel disheartened, but always be mindful that every workout counts toward your end result. Keep pushing yourself to the limit.

In today’s chest and shoulder workout, there are a lot of unconventional exercises included, which are going to make your muscles work in a way they’ve never had to before. You’ll be doing moves that may be new to you, like rollout flyes, where you use two barbells to put your chest to the test, and squat press shoulder presses, where you’ll use the hack-squat machine in an entirely new way. Tag me in your socials using #HardcoreTrainer2 and let me know if you liked the exercises. Let’s get to it!

| Workout |
1. Morning Cardio – 30 minutes
2. Superset
Incline dumbbell fly – 3 sets of 10 reps, alternating each rep with a rep of the press
Incline dumbbell press – 3 sets of 10 reps, alternating each rep with a rep of the fly. 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 each exercise, for a total of two reps. Rest 60 sec.
3. Superset
Incline close-grip dumbbell press – 10 reps, no rest
Incline dumbbell press – 10 reps, rest 60 sec.
4. Superset
Rollout fly – 3 sets of 10 reps, no rest
Push-up – 3 sets of 10 reps, rest 60 sec.
5. Smith machine weighted push-up – 3 sets of 10/10 reps. Perform the first 10 reps of weighted push-ups, then remove the bar and immediately do another 10 reps using bodyweight only. Rest 60 sec.
6. Smith machine close-grip press – 3 dropsets of 10 reps, using the side of the machine rather than the bar. All three sets are dropsets. Perform 10 reps, then reduce the weight and perform another 10 reps. Rest 60 sec.
7. Squat press shoulder press – 3 dropsets of 10 reps, using squat press or hack squat machine if possible, or overhead press machine if not. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
8. Single-arm landmine press – 3 sets of 20 reps per arm, rest 60 sec.
9. Superset
Single-arm bent-over rear delt raise – 3 sets of 10-12 reps, no rest
Single-arm rear delt raise – 3 sets of 10-12 reps, no rest
10. Evening Cardio – 30 minutes

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