Today is our first upper body workout during Phase Two of my 8-Week Fat-loss Figure Trainer. We’ll target triceps, shoulders and chest in this workout. For the next 4 weeks, I’m adding an intensity twist. I want you to make sure that you have your phone or another timing device beside you. At the end of every set you’re going to press that timing button to monitor your rest time. I want you to choose a specific amount of time to rest between all sets throughout today’s workout. Start with 30 seconds as a ballpark, and stick to it. You’ll be surprised by how fast 30 seconds passes as you get deeper into today’s workout!
The workout for today is also what I like to call “single” day. For this workout, we’re going to emphasize unilateral movements for most exercise. This means we’ll perform many exercises using only one side of the body. Sometimes we’ll perform all reps for one side before the other, and for other moves we’ll alternate unilateral movements. The logic of this will make sense to you as you watch my video and you perform this workout yourself.
For triceps, we’re going to start with single-arm pushdowns. You can use whichever handle you like best—rope, single grip or you can even grasp the cable without an attachment. Use the version you like best, but don’t be afraid to experiment with these different grips to see how they feel. Perform all reps for one side and then the other. Follow these with kickbacks using a dumbbell or weight plate, whichever you prefer. You don’t need to rest between sets since you’re alternating, but you can hit the “rest” button for 30 seconds between sets if needed.
Next up, we’re transitioning to training shoulders with unilateral exercises. For single-arm cable lateral raises, I want you to leave your ego at the door, and choose a weight that you can control without engaging anything but the middle head of your delts. Don’t take any rest between sides throughout this movement, really pushing yourself.
The next shoulders move is single-arm cable front raises. This move can be performed at the same cable apparatus as your triceps and other shoulder moves. That means this is a really efficient workout. Then you’ll transition to seated cable shoulder presses, performed unilaterally. In the video I’m using a machine that you may not have available. You can substitute any version of seated shoulder presses that you like, including dumbbell shoulder presses. Just make sure that you perform them unilaterally, alternating reps from one side to the other. Press that button on your phone, keeping your rest time to 30 seconds between sets—or whatever time you’ve elected.
Next up are cross-body cable flyes, which target your rear delts. It should come as no surprise that they’re also called cable rear-delt flyes, and we’re performing them unilaterally. You’ll perform all reps for one side followed immediately by the other, and you won’t rest throughout this exercise. Keep it moving, but really emphasize that contraction in your rear delts during each rep.
As I mentioned in Phase One, I do not perform a lot of chest work, but that doesn’t mean I ignore it. During Phase Two, I’m including incline cable chest presses. You can add more chest work if that’s a weakness in your physique.
Our finishing movement for today is all-around-the-worlds, which you performed during Phase One. Try to up the weight, and keep momentum out of the movement, and really see how far you can go.
Note that the last two movements are not performed in a unilateral fashion—but all of our triceps and shoulders work is performed one arm at a time. And don’t forget to get in your cardio and abs work. I’ll see you tomorrow for our first glutes and hammies workout on Phase Two.
DAY 30—Triceps, Shoulders and Chest Workout
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Triceps pressdowns
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3 SETS / 25 REPS
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| Triceps kickbacks |
3 SETS / 25 REPS
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Single-arm cable lateral raises
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4 SETS / 15 REPS
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Single-arm cable front raises
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4 SETS / 15 REPS
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Single-arm cable shoulder presses
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4 SETS / 15 REPS
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| Single-arm cable rear-delt flyes |
4 SETS / 15 REPS
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| Incline cable chest presses |
4 SETS / 15 REPS
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| Around the worlds |
1 SETS / 15 REPS
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| Ball crunches |
3 SETS / 15 REPS
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| Bench leg raises |
3 SETS / 15 REPS
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| Cardio |
20 MINUTES |
CYDNEY SAYS: I provide you with a lot of guidance on your diet, but you have to trust yourself. You need to make the food choices that are right for you. And these are highly individual. I do really well when I consume a high protein diet that’s moderate in calories and loaded with vegetables that are high in fiber. Emphasize the foods that work with your system and allow you to train with intensity while shedding body fat.
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MICROPURE® WHEY PROTEIN ISOLATE
Micropure Whey Protein Isolate is the protein I choose to use post workout and at other times during the day when I need a quick influx of protein. This product provides a high-quality, fast-digesting source of protein along with the digestive enzyme ®. The high-quality whey protein isolate gets into your system quickly, enhanced by the inclusion of digestive enzymes. Every scoop of Micropure Whey Protein Isolate delivers 25g of protein for only 130 calories.
CYDNEY SAYS: One of the key things about Micropure Whey Protein Isolate is that it helps you stay on your diet and maintain your muscle mass. You’re not cheating when you take in 1-3 doses per day so long as you count those calories.
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