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8-Week Hardcore Daily Video Trainer - Banner Image

Day 23:Chest & Shoulders

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

After yesterday’s agonizing unilateral leg workout, it’s time to hit an early morning chest and shoulders session. My legs are killing today, so it’s certainly going to be uncomfortable when I place dumbbells on them today, but that’s all part of the evolution. If you’re not feeling it, you aren’t pushing hard enough!

As we did yesterday, this workout is exclusively unilateral.

Morning Cardio - 35 Minutes

Chest & Shoulders Workout

CHEST

1. Incline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

2. Incline One-Arm Crossover
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

3. Decline One-Arm Dumbbell Press
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

4. One-Arm Cable Crossover
4 Sets x 15, 15, 15, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.


SHOULDERS

5. Standing One-Arm Shoulder Press
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

6. One-Arm Cable Rear Delt Fly
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

7. One-Arm Lying Cable Front Raises
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets

8. One-Arm Cable Side Raises
4 Sets x 10, 10, 10, 5 reps each arm
For the first 3 sets, reduce the weight with each successive set. Rest for 2-3 minutes, then increase the weight on the last set to reach failure at around 5 reps.
- 45 seconds of rest between the first two sets.

Evening Cardio - 35 Minutes

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