Chest & Shoulders Workout | Day 44 | Kris Gethin's 8-Week Hardcore Training Program


We’ll be working on burning calories and building rounded muscles today’s chest workout. Make sure you loosen up your shoulders before working them. You want them to last a lifetime, right?
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My legs are really sore today. How about yours? We’re in the second-to-last week, now and we need to focus our attention on creating fullness and burning energy. That’s why we’re doing supersets with short rest periods today. That’ll help our muscles appear rounder—and it’ll scorch through our energy stores quickly.

Since we’re using a lot of exercises today that work the shoulder joint, I’m throwing in some rotator-cuff exercises just to increase joint elasticity and promote synovial fluid. Your shoulders can be a real weak link on an intense transformation like this one, so take care of them before it’s too late!

| Chest and Shoulder’s Workout |
1. Morning cardio – 50 minutes
2. Superset
Incline Dumbbell Fly – 6 sets of 20, 15, 10, 10, 15, 20 reps
Decline Dumbbell Press – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the incline dumbbell fly followed by decline dumbbell press. Perform the last three supersets starting with the decline dumbbell press. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Machine Seated Chest Press – 6 sets of 20, 15, 10, 10, 15, 20 reps
Pec Deck Fly – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the chest press. Perform the last three supersets starting with the pec deck fly. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
4. Superset
Upright Row – 6 sets of 20, 15, 10, 10, 15, 20 reps
Front Dumbbell Raise – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the upright row. Perform the last three supersets starting with the front dumbbell raise. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
5. Superset
Smith Machine Behind-The-Neck Press – 6 sets of 20, 15, 10, 10, 15, 20 reps
Seated Lateral Raise – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the Smith machine behind-the-neck press. The last three supersets are performed standing, starting with the front dumbbell raise. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
7. Evening Cardio – 50 minutes

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