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Day 37Chest & Shoulders

My scales are 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 lbs, which I’m really happy with, actually, because I’ve definitely filled out and have added muscle on this program. I’m not expecting a big drop now. The mirror is my best judgment.

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

Right, back to training—let’s hit this workout!

 

  

Morning Cardio - 45 Minutes

Chest & Shoulders Workout


CHEST

1. Flat Dumbbell Press
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

2. Incline Dumbbell Flyes
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

 

3. Decline Smith Machine Press
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

4. Cable Crossover
4 Sets x 10, 15, 20, 30 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
- 20 seconds of rest following the third set.

 

SHOULDERS

5. Incline Front Barbell Raises
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

6. Incline Front Dumbbell Raises
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

 

7. Rear Delt Flyes
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

8. Incline Bench Rear Dumbbell Flyes
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

 

9. Dumbbell Lateral Raise
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

 

10. Seated Side Lateral Dumbbell Raises
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

 

Evening Cardio - 45 Minutes


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