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4 Weeks 2 Shred - Banner Image

Day 12:Chest&Calves

I have a training partner, Adam Cooper, with me today. The tiredness is starting to set in now so sometimes it’s good to have a reliable training partner to encourage and assist you through the torturous reps. I like to use an explosive form on pressing movements such as chest, especially on machines. You will also notice that I rep particularly fast when I begin to strip the weight. I do this to purely focus on slushing the chest with blood, increase the pump, and to complete as many reps as possible before my energy expires. This works tremendously for me but take care of your own form to lessen your chance of injury while increasing your mind/muscle connection.

Following chest, it will be time to target calves again. Adam and I will be hitting ours via the leg press. You can do yours on a standing calf raise machine if you don’t have a leg press available to you.

Separate from this workout, immediately prior to performing your cardio, be sure to hammer your abs for 5 straights of conventional crunches.

Morning cardio

40 Minutes
300 Twists

MACHINE INCLINE CHEST PRESSES
10,10, 10/20, 10/20/30
MACHINE FLAT BENCH PRESSES
10, 10, 10/20, 10/20/30
CABLE CROSSOVERS
10, 10, 10/20, 10/20/30
LYING CALF RAISES
10, 10, 10/20, 10/20/10

Post-workout cardio

40 Minutes

Crunches

5 x FAILURE

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