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8-Week Hardcore Daily Video Trainer - Banner Image

Day 37: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

My scales are back in action now that I’ve replaced the battery, so it’s time to see how much weight I’ve lost over the last 8 days. The scales are showing a small drop of 0.4 lbs, which I’m really happy with, actually, because I’ve definitely filled out and have added muscle on this program. I’m not expecting a big drop now. The mirror is my best judgment.

Remember as well on Sunday I changed your diet, so go ahead and make those changes. Your protein intake is now 1.23 g per pound of body weight, your carbohydrates are 0.76 g and this coming weekend that will drop to 0.68 g. These are starchy carbs; we aren’t counting your green leafy vegetables and things alike.

Right, back to training—let’s hit this workout!

Morning Cardio - 45 Minutes

Chest & Shoulders Workout


CHEST

1. Flat Dumbbell Press
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

2. Incline Dumbbell Flyes
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

3. Decline Smith Machine Press
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

4. Cable Crossover
4 Sets x 10, 15, 20, 30 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.
- 20 seconds of rest following the third set.

SHOULDERS

5. Incline Front Barbell Raises
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

6. Incline Front Dumbbell Raises
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

7. Rear Delt Flyes
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

8. Incline Bench Rear Dumbbell Flyes
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

9. Dumbbell Lateral Raise
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

10. Seated Side Lateral Dumbbell Raises
3 Sets x 10, 15, 20 reps

- 10 seconds of rest following the first set.
- 15 seconds of rest following the second set.

Evening Cardio - 45 Minutes

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