Chest & Shoulders Workout | Day 30 | Kris Gethin's 8-Week Hardcore Training Program


Including today, we only have four chest and shoulder workouts left to evolve the way these muscle groups appear.
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We’re going to press today, and we’re not going to cheat with any lockouts. You’re going to feel the weight all the way up, all the way down. When I press, you will notice there’s no locking out, and there’s a very good reason for that; it makes your chest work harder! If you lock out, all you do is make the triceps take the weight off your pecs, and we need to avoid this! Don’t be fooled into thinking shortening the range of motion when pressing makes it easy. Just try it.

We’re sticking with the DTPXtreme principle today, to crush the slow- and fast-twitch muscle fibers altogether. You’ve already seen just how brutal this methodology is after yesterday’s leg session. Are your legs sore? Make sure you’re getting your Kaged Muscle supplements in on time, along with your meals and water to recover.

I’m amped to smash this workout, so let’s not waste any more time! Tag me and use hashtag #HardcoreTrainer2 on Instagram.

| Workout |
1. Morning cardio – 40 minutes
2. Incline dumbbell press – 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for 2 min., then begin the fourth set.
3. Decline dumbbell press – 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
4. Flat chest press machine – 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
5. Front plate raises – 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
6. Bent-over reverse plate fly – 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
7. Lateral plate raises – 6 sets 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equal the number of reps completed, in seconds. Following the third set only, rest for 2 min., then begin the fourth set.
8. Evening cardio – 40 minutes

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