Chest & Shoulders Workout | Day 37 | Kris Gethin's 8-Week Hardcore Training Program


No matter what the scale tells you, the mirror doesn’t lie. We’re going to hit the chest and shoulders hard today, so psych yourself up to let the dogs loose.
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My scale is back in action now that I’ve replaced the battery, so it’s time to see how much weight I’ve lost over the last 8 days. The scales are showing a small drop of 0.4 pounds, which I’m very happy with because I’ve filled out and have added muscle on this program. I’m not expecting a big drop now. The mirror is my best judge.

Remember as well on Sunday I changed your diet, so go ahead and make those changes. Your protein intake is now 1.23 grams per pound of body weight, your carbohydrates are 0.76 grams, and this coming weekend that will drop to 0.68 grams. These are starchy carbs; we aren’t counting your green leafy vegetables and things like that.

Right, back to training. Let’s hit this workout!

| Workout |
1. Morning cardio – 45 minutes
2. Flat Dumbbell Press – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
3. Incline Dumbbell Fly – 3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.
4. Decline Smith Machine Press – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
5. Cable Cross-over – 4 sets of 10, 15, 20, 30 reps, resting 10 sec. after first set, 15 sec. after second set, 20 sec. after third set.
6. Incline Front Barbell Raise – 3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.
7. Incline Front Dumbbell Raise – 3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.
8. Incline Rear-delt Fly – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
9. Incline Bench Rear Dumbbell Fly – 3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.
10. Dumbbell Lateral Raise – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
11. Seated Lateral Raise – 3 sets of 10, 15, 20 reps, resting 10 sec. after first set, 15 sec. after second set.
12. Evening Cardio – 45 minutes

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