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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Some Very Nice Guidance For Getting Suit This Year

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31 COMMENTS

  1. Another jack off with no rang of motion with no clue how to work out . Guy you have no fucken base to build off of your life is centered around tons of illegal fucken drugs you weak piece of shit!

  2. if it works for him, thats great. i would give this program a try and see from my current status how much i would gain and change. the key part of this is to be very discipline and focus.

  3. I didn't realize how strong I am until I watched this vid. I'm 54 and just fat, but apparently pretty strong. This seem somewhat like a light work out (weights he used). But for the life of me I'll never understand why these guys don't get that 20 reps just turns into an aerobic activity?

  4. FYI… bending the elbows at a 90• degree angle on lateral raise does not increase intensity actually does the opposite and decreases it

  5. ..Supersets are when you train a muscle then it's "antagonist" back to back such as Biceps to Triceps, push/pull etc. your performing compound sets which are back to back sets hitting the same muscle such as Pec to Pec, I suggest before putting out a video understanding the difference between the two SMH 🤦‍♂️

  6. Even the machines are being halfrepped, i understand this. You gotta be good with the machines so they dont brake.

  7. more body builders who are capable of pressing in their own teeth from the sides with their big pecs and tricepts, but maybe underdeveloped bicepts, should talk about their orthodontics work. Invisalign…. hourly rate should be 100 dollas an hour install. crooked teeth has little to do with heredity, and if any more mutilation "ideologist" start running their mouths around me, i will evolve some shap teeth… however i suppose that orthodontics would cause one not to work out ones tongue or visa versa for natural self regulation of inside vs outside pressure forces on teeth?

  8. slow down lighten up engage your muscles and keep them under tention. Bro I would kick your ass in a body completion and I am a natty.think of the long haul enjoy the journey don't hurt yourself.

  9. I cant do dumbbell flys, with my elbows flared out to a 90 degree angle like that. As well as for any of the chest presses he's doing, because it really messes up my shoulder joints. It's a no-no for me.

  10. | 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

    Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw
    Free & Flat Rate Shipping on Kaged Muscle Supplements | Look for the B-Elite Badge ► http://bbcom.me/2pRPP2n
    Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0

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