Today is a pump day. While we trained chest and shoulders on Monday, that was about stimulating muscle fibers for growth. Today’s workout is about pushing blood into these target muscles to keep muscles growing, but we won’t be taxing our bodies to the point of destruction.

We’re beginning with decline machine presses to carve out that box at the bottom of your chest. Then you’ll follow that with dumbbell floor presses. This move allows you to go heavy and build lockout strength, which allows you to get in more reps. Allow your arms to rest on the floor, but then press and squeeze your pecs at the top to increase detail and mass. Don’t use momentum. This move is all chest.

For incline Smith presses notice that I’m using bands to increase resistance as I press the weights. As I mentioned in my Training Introduction, this technique is a core tenet of my training philosophy. It helps you increase strength through the full range of motion, which improves your ability to lift heavier weights and maintain or increase muscle mass as you’re cutting body fat.

Then for shoulders, I begin with front cable raises using D handles. I’m not trying to separate them (as with a rope), I’m just using the handles to allow my hands to separate a bit for better leverage to target my front delts. For rear delts, if you raise the weights a little to the front and above your shoulders (going forward in this position), you activate your rear delts a little more. Check out my video to see how I do this.

Finish up your shoulders with machine shoulder presses, emphasizing a pump over heavier weights. Then, don’t forget to do your post-workout cardio. Again, you can do that later in the day—just make sure you get it in.


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Decline Machine Chest Press 6 Sets x 10-15 Reps
Dumbbell Floor Press 4 Sets x 8-10 Reps
Banded Smith Machine Incline Bench Press 3 Sets x 6 Reps
CABLE FRONT RAISE 3 sets x 12 reps
REVERSE DUMBBELL FLYE 3 sets x 15 reps

Post-workout cardio



Perform 20 minutes immediately after weight-training or add this session later in the evening



Another one of the goals of this program is to maintain muscle while still allowing for recovery and the burning of body fat. I’ve noticed that when I train certain body parts twice a week, I grow much better if I go lighter and stricter with form during the second training session for that body part. I find that a little frustrating because I want to train all-out every day, but working for the pump is a better way to go, especially when you’re cutting calories to reduce body fat.

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